was successfully added to your cart.

This article spends time with Dubai Personal Trainer, Carlo Milo as we learn more about some of his best tips for Nutrition, Exercise and Motivation to get results…..FAST!

Are you ready? Good…

….Lets jump straight in.

Dubai Personal Trainer- Carlo Milo, BSc., REPs-3

Before we get to Carlo’s top health tips, let’s start with this clip of him in the gym….. (Psssssst: Carlo is a degree qualified coach who has been voted #1 Weight Loss Expert for Woman In Dubai!…. He’s the founder of Figure Of 8, a leading Group Fitness program for Woman & the creator of Elite 8, a Men’s athletic training program)… Impressive right?

Here’s a quick look at Carlo’s Award Winning, Woman’s Group Program… “Figure of 8”

Here’s a quick look at Carlo’s educational background…….

Qualifications:

  • BSc Sports & Exercise Science – Edinburgh University
  • HND Sports Therapy
  • Sports and Swedish Massage Certified
  • REPS Level 3 Dubai Personal Trainer
  • Biomechanics
Areas of Expertise:
  • #1 Weight Loss Coach: Dubai & UAE
  • Fat Loss
  • Strength & Muscle Gain
  • HIIT
  • Advanced Group Exercise Coach  | Dubai Personal Trainer

What his clients are saying….

Carlo Milo

Carlo Milo 3

Ok, now you know a little bit of Carlo’s background, let’s look at what he recommends as a Dubai Personal Trainer….

Here goes…

My “Exercise” Advice

Compound Exercises with a splash of HIIT!!!!

… this is what I recommend for anyone trying to lose weight, build strength and look fantastic.

I believe everyone who has a full time job, kids, family or/ and busy lifestyle battles with the same things…..

… I need to lose weight….

… I need to get back into shape…

… I need to eat less crap in my diet….

People have bursts of motivation to get back into shape but when they don’t get results, things go back to their normal lifestyle and the ice cream, fizzy pop and fast food creep back into your life…

… Well, I have a solution for you….

The Yo Yo diet doesn’t work… The moderate exercise doesn’t work either…..

What you need to do is stick to key exercises that will get you the fastest results possible

… These exercises will speed up your metabolism and keep the weight off (even though ice cream may enter your diet)….

So…

One thing I need you to take from this article is understanding the following methods:

  1. The Best Method for Fat Loss is  = High Intensity Interval Training (Called: HIIT)
  2. The Best Method for Building Muscle is = Compound Exercises (Multi – Joint Movements)

… I want you to focus on losing fat and building muscle….

… This doesn’t mean you’ll look bulky for a woman…

… nor does it mean looking skinny for a Man…

I want you to Master Exercises that make you look athletic…

Having variation in your exercise program is overrated…. Seriously.

.. People get confused and overwhelmed with the amount of information out there…

…I want to simplify this for you so that it’s easy and effective, focusing on repetition, repetition repetition, until you have a strong foundation of the key exercises which get the best results in the shortest amount of time…

Ok, here goes:

High Intensity Interval Training- HIIT Exercises

  1. Treadmill
  2. Rower
  3. Ski Erg

Strength Exercises

  1. Squats
  2. Deadlift
  3. Pull-ups
  4. Dips

Core Exercise

  1. Plank

….. That’s it…!!!!!

….Don’t focus on anything else or try and add any other exercises into your workout…..

I’ll go into each movement below shortly, but for now….. focus your mind on Mastering the movements above….

Cancel out ‘all of the noise’ of what to do in the gym and start with a foundation of compound exercises which get the best results….

Ok, now, I need to add something before we start looking at each movement and then putting it all together into a workout….

…. When you perform the exercises, you need to learn the following key terms:

(I know this may be boring stuff but I want you to understand that this is important for being safe & effective in the gym)….

  • Sets – (a set is the number of cycles of reps that you complete)
  • Reps – (a rep is the number of times you perform a specific exercise)

For example: suppose you complete 15 reps of a bench press. You would say you’ve completed “one set of 15 reps.”

  • Rest Time– (this means the amount of time you rest, in-between each Set of exercises)
  • Tempo– (this means how quickly or slowly you’re lifting the weight when performing the exercise)
  • Resistance- (how much weight do you lift within the exercise you perform)
  • Intensity- (how ‘intense/ pace’ do you exercise at? example: how fast do I run on the treadmill to get the results I want)

All Six concepts above are just as important as the exercises you perform….

….So

I’m going to make this very simple for you…..

Focus on the following:

For an Athletic Figure and Reduction of Fat….

Here are the exercises, sets, reps, tempo, rest periods & resistance you need to do, for Beginner, Intermediate and Advanced levels:

High Intensity Interval Training

HIIT Exercises

1. Treadmill Intervals

  • Sets: 1x
  • Reps: 5x sprints / 5x walks
  • Tempo Time: Sprint for 1 minute, walk for 1 minute
  • Resistance: Speed is set at a brisk walk & the Sprint is ‘all out’, 100% at your personal best
  • Rest Time: 1 minute of walk is recovery time in-between the sprints
  • Duration: 12 minutes

Note: last two minutes are a cool down from the full exercise.

w_500_f63-sole-treadmill_603

Focus on your proper form and technique….

2. Rower

  • Sets: 1x
  • Reps: 10x sprints
  • Tempo Time: Sprint for 30 seconds, rest for 30-45 seconds
  • Resistance: 10 level (top level of resistance)
  • Rest Time: 30 seconds in-between the sprints.
  • Duration: 12 minutes

Note: Make sure you do a cool down after the exercise (walk on a treadmill or around the gym before stretching)

15-5rowing_sbeRds872326cVdz

3. Ski Erg

  • Sets: 1x
  • Reps: 10x sprints
  • Tempo Time: Sprint for 30 seconds, rest for 30-45 seconds
  • Resistance: 10 level (top level of resistance)
  • Rest Time: 30-45 seconds in-between the sprints.
  • Duration: 12 minutes

TXT_16_1291817238

Compound Strength Exercises

Strength Exercises:

1. Squats

  • Sets: 4
  • Reps: 12
  • Tempo Time: 4 seconds down, 1 second up (slow & controlled)
  • Resistance: start with a lighter weight and progress once you’ve mastered the technique
  • Rest Time: 30-45 seconds in-between sets | 1 x minute moving from one exercise to another

Back-Squat-Butt-Exercises-Julie-Lohre

Focus on your technique & mobility first, ‘Mastering The Movement’ before progressing further:

2. Deadlift

  • Sets: 4
  • Reps: 12
  • Tempo Time: 1 second up, 3 seconds down (slow & safe- power up, control down)
  • Resistance: start with a lighter weight and progress once you’ve mastered the technique
  • Rest Time: 30-45 seconds in-between sets | 1 x minute moving from one exercise to another

how-to-deadlift-a-beginners-guide-graphics-3

Focus on your technique & mobility first, “Mastering The Movement’ before progressing further:

3. Pull Up

  • Sets: 4
  • Reps: 12
  • Tempo Time: 4 seconds down, 1 second up (slow & controlled)
  • Resistance: start with a lighter weight and progress once you’ve mastered the technique
  • Rest Time: 30-45 seconds in-between sets | 1 x minute moving from one exercise to another

pullups

Focus on your technique & mobility first, “Mastering The Movement’ before progressing further:

4. Dips

  • Sets: 4
  • Reps: 12
  • Tempo Time: 4 seconds down, 1 second up (slow & controlled)
  • Resistance: start with a supported dip machine resistance and progress once you’ve mastered the technique
  • Rest Time: 30-45 seconds in-between sets | 1 x minute moving from one exercise to anotherChest Dips ExerciseFocus on your technique & mobility first, “Mastering The Movement’ before progressing further:

Core Exercise

5. Plank

  • Sets: 4
  • Reps: 1 minute hold
  • Resistance: Isolation exercise (variations are below in beginner, intermediate and advanced movements)
  • Rest Time: 30-45 seconds rest in-between sets

Plank-exercise

Focus on your technique & mobility first, “Mastering The Movement’ before progressing further:

Yikes!!! That’s a lot of info!…. Don’t worry about getting everything all at once…

The main thing to focus on is mastering the main exercises and sticking to a routine…

…. I’ve shown you the main exercises I’d focus on…..

… The reps, sets and tempo….

… The time in-between movements and examples of beginner, intermediate and advanced levels….

Now we need to put it together in a ‘session by session’ program…..

Ok, so whilst we keep things simple, here is what I recommend:

….How many sessions per week?

  • 4 sessions per week

…. How do I put the exercises together?

  • Upper & Lower Strength Splits
  • 1 x Core exercise
  • 1 x HIIT

What on earth does that mean….?

Basically you’re going to do an upper body session, which focuses on targeting the muscles on the top half of your body….

…. the next session focuses on the lower part of your body…..

…. every session has a Core exercise & a High Intensity Interval Training Exercise…..

… All chosen from our exercise list above….

Note: Before we get into the program…..

Warm up & cool downs are extremely important, as well as mobility and stretching…

… For more information on stretching & mobility, click here

So here goes:

  • 8-12 week program
  • X4 sessions per week

Day 1: Sunday (Upper Body Strength Workout)

  • Pull ups
  • Dips
  • Core
  • Treadmill Run (12 minutes HIIT)

Day 2: Tuesday (Lower Body Strength Workout)

  • Squat
  • Deadlift
  • Core
  • Rower (12 minute HIIT)

Day 3: Thursday (Upper Body Strength Workout)

  • Dips
  • Pull ups
  • Core
  • Ski Erg (12 minute HIIT)

Day 4: Saturday (Lower Body Strength Workout)

  • Deadlift
  • Squat
  • Core
  • Treadmill (12 minute HIIT)

If you have any questions about the workout, please leave your comments below! I’d be happy to assist further with any of your questions and I offer a Free consultation which includes a technique assessment if you’re located in Dubai…

Dubai Personal Trainer details: carlo@smartfitness.ae | +971 56 137 5043

So… next up…

My ‘Nutrition’ Advice

…Theres no easy way to say this……

… Eating the right foods is more important as time than the exercise…..

…. Although there is ways to increase the intensity of your gym workout to eat what you want, being healthy means supplying your body with the right foods….

My colleague Richmond Ferrer wrote an article about the Vegan diet being the best way to a healthier lifestyle….

…. I agree…

Having a plant based diet is the best way to see long term results and has multiple benefits….

What I want to propose to you is this…..

… Don’t categorize yourself into a certain way of eating…..

… Vegan, Vegetarian, Pescetarian……..

Consider adding the following super foods into your diet and starting from there….

… This way, you have a foundation of good foods which you can build from.

Eliminating sugar, fast food and Alcohol from your diet is a given…. right? We all know we shouldn’t eat as much chocolate as we can on a weekend…..

So…. check out the following super foods which you should add immediately to your diet:

7afaa2fede6705479eb78e0664c130dc

I hope that helps…..

I’ve found adding certain foods can kick start you to think of choosing a healthier diet as opposed to having the burden of changing your whole lifestyle over night…..

… Try it in stages and enjoy learning how to cook….

So, I’m finishing with a motivational video on leadership as I believe everything you achieve in life is about YOU being our own CEO….

My ‘Motivational’ Advice

In life, we expect a lot from our surroundings and as soon as something goes wrong, we point the finger of blame…

… Unfortunately, when It comes to being your best, you have to accept that nobody can help you other than yourself….

… You’re the leader of your own life… The CEO….

Here is the number one watched,  Ted Talk by Simon Sinek, on “how great leaders inspire action’….

Consider the concept of how you have the ability to inspire yourself by becoming a better CEO of your life……

Leave your comments below! Would love to hear what you thought of the article and any suggestions….

 

Healthy Regards,

Carlo & the Smart Team

Facebook: www.facebook.com/smartfitnessuae

Youtube Channel: Smart Fitness Technique Videos

Dubai Personal Trainer Email: carlo@smartfitness.ae

Dubai Personal Trainer Phone: +971 56 137 5043

Dubai Personal Trainer Group Program: Figure of 8 

Smart Fitness

Author Smart Fitness

More posts by Smart Fitness

Leave a Reply