You don’t need to cut out carbs, just three 45-minute workouts a week to shape your “dream” body by summer.
This is according to Nigel Morgan, one of the top personal trainers in the country, body clinic sydney – The man who helped prepare Marvel star Tessa Thompson’s Thor: Love & Thunder.
He says high-intensity circuit-based training—a favorite workout in the fitness world—is really pointless when it comes to growing muscle and looking toned.
I attended a one-on-one workout session with Nigel at SOMA in Sydney’s central business district. There, Nigel discusses his training philosophy, details of Tessa’s 12-week fitness program, and common gym mistakes.
His biggest piece of advice for women who want to tone up is don’t be afraid to lift weights. Some women tend to avoid it for fear of looking “manly” or “fat,” but it’s actually important when it comes to weight loss, she said.
During my session at SOMA, I completed the following: Tessa, who plays Valkyrie in the Marvel movies, continued the training to get in shape for her role in Thor: Love and Thunder.
Before joining the gym, I questioned my ability to train like a celebrity. A 27-year-old office worker who dislikes aerobic exercise.
Sydney body clinic Nigel Morgan (right) coaches actress Tessa Thompson for the 2021 film Thor: Love and Thunder. Nigel told FEMAIL’s Karina Stathis (left) that if she wants to get her toned body, she says it’s best to stop her group workouts and focus on weightlifting.summer
Tessa’s 12-week plan included circuit resistance training five days a week, minimizing cardio as the goal was to build muscle while staying toned. .
My workout with Nigel consisted of 4 rounds of 4 exercises. To my surprise, the sessions were mostly focused on weights, form and controlled repetitions (back extension pictured)
Surprisingly, this workout focused mostly on weights, form and controlled repetitions, which was my specialty.
Before the session, Nigel pointed out the importance of warming up, starting with 30 hip thrusts, followed by crab walks, ab crunches, and 1-minute planks.
After that, I was already slightly shivering and my trunk was on fire. According to Nigel, this is a “good sign” that your muscles are revitalizing.
The workout consisted of 4 different exercises, split squats, alternating arm rows, back extensions, and LAT pulldowns for 4 rounds of 12-15 reps each.
“Pace yourself at the start of each workout and train near failure to avoid failing each set. It will go away,” he said.
“A good starting point for beginners is to train three full-body workouts per week. Aim for 15-20 sets with 8-15 reps per workout. Focus on the muscles you want to develop.”
Nigel coached me through the workout to ensure technique was maintained with each steady repetition.
He also said it’s unrealistic to expect your body to gain muscle after just one workout.
“Individual workouts don’t mean as much as people think. The key to building lean muscle is how much you can accumulate over time,” he said.
Tessa’s 12-week plan included circuit resistance training five days a week, with minimal cardio as the goal was to build muscle while staying toned. I was.
“We kept the cardio intensity low so that fat is the main fuel source, which also minimizes the physiological stress that can negatively affect hormones and metabolism,” says Nigel. says Mr.
“In terms of diet, I avoided all processed foods and stuck to high-protein, nutritious whole foods.”
Perfect Plank: To do this move correctly, lie on your stomach with your arms in a 90-degree position and your toes on the floor (as above). Then, arch your chest and slowly lift your knees off the ground. Your shoulders should be locked and your back straight.Hold for at least 1 minute
Bulgarian Split Squat: Place your left leg directly under your hip and place your other leg on a bench. Use something to hold onto for balance. Lower your left knee all the way down. Your knees should not go forward. Repeat 12-15 times with each leg.
I have no problem walking around the gym’s weight area with or without a trainer, but this is not the case for all women.
“People are scared of lifting weights because they don’t want to look fat, but it’s very hard to build muscle.” [without it]said Nigel.
“Excessive aerobic exercise, very low calorie intake, and carbohydrate avoidance interfere with metabolism and hormones, leading to muscle loss and possibly weight rebound.
“What happens then is that people get stuck in this calorie prison, and they eat very little and still can’t lose weight.”
He added that it’s important to focus on four key things to lose fat.
“I need a low body fat percentage to look toned, but I don’t want to lose muscle. The biggest mistake people make when losing weight is thinking about the number on the scale instead of body fat.” is,” he said.
“You have to be on a calorie deficit, doing resistance training to stimulate muscle mass, eating protein and quality food, and being fit.”
The term “NEAT” (Non-Exercise Activity Thermogenesis) is the energy required for daily activities such as sleeping, going to work and eating.
In addition to this, gym-goers tend to focus first on the weight they are comfortable with rather than on technique, he said.
“First you need to focus on whether you’re doing the exercise correctly, and then ask yourself if the right muscles are being targeted,” he says.
“The third step is to add weight, but most people who go to the gym do this in reverse.”
