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How To Get A 6 Pack

January 29, 2020 Jake Beirne 6 Pack, fitness, gym, weight loss, workout No comments

A few steps on how to get a 6 pack

If achieving a 6 Pack is one of your current goals, there are two main areas you need to focus on and a few other things to take into consideration.

Achieving a low enough body fat where your abs are now visible.
You can do this by consuming fewer calories than you are expending (calorie deficit). It is important to recognize the result will not come overnight and it is likely this needs to be done for a significant period. This period of time being dependent on your starting body composition. If you are relatively lean, of course, it will take you less time than someone who has a larger amount of body fat to lose.
Training your abdominals.
It is important to train your abs to build muscle tissue in that region. This will make a significant difference to how they look when you become lean and they are now visible. You should train your abdominals just like you would any other muscle group, looking for continuous progression. This can be done in many ways, dependent on the exercise. A couple of examples of progression are adding weight to the exercise, added reps to the exercise or increased time under tension during the exercise

How to get a 6 Pack - Jake Beirne Fitness - Personal Trainer South Dublin

Considerations for a 6 Pack

Many are unaware you cannot spot reduce body fat. This essentially means you cannot pick an area you want to lose more body fat from than others. Many will think by training their abs more than other body parts, it will help to lose more fat in that area than other regions. This, unfortunately, is not the case. Your body fat will be reduced evenly throughout your whole body through time spent in a negative energy balance.

That being said, everyone is different. Different people will hold more body fat in certain areas than others. For example, “Mary” may hold higher levels of body fat on and around her stomach, hips, and bum, while having relatively lean arms. “Betty” may have a higher level of body fat on her arms but have quite a flat stomach. If you hold higher levels of fat around your stomach, you will simply need to bring down your overall body fat further, to get your stomach to where you want.

For more information on this, I would be happy to offer a Free Consultation to assess your goals, create a structured workout plan and help with your nutrition. Book a free consultation today.

5 Reasons to Invest in a Personal Trainer

January 23, 2020 Jake Beirne fitness, gym, weight loss, workout No comments

I believe that at some point in your training, everyone should invest in a personal trainer. It may be for 3 months or it may be for 10 years. What you can learn during even a short 3 month period, can be invaluable. The experience can provide you with the knowledge and confidence to continue progressing towards your goals in an efficient, effective and safe manner.

Efficient Training Program

It is important your training program is set up correctly to allow you progress towards your goals and allow you to get the most out of your time spent in the gym.

Nutrition Program

Many people spend years in and out of different fad diets, spinning their wheels, making little to no progress or progressing, only to fall back to their original position. It is important to learn how to set up your nutrition so that it can help you work towards your goals in a healthy, sustainable and enjoyable manner.

Adherence and Accountability

One of the more obvious ones. When you invest in a personal trainer, they are there to ensure you turn up, train hard and are working on all that is necessary outside of your sessions to get you to where you want to be.

Exercise Execution

It is quite rare to see people in commercial gyms or large group training classes executing exercises correctly. It is important to learn how to do this not only so that you get the most out of your training, but also for your own safety.

Education in nutrition and training

Unfortunately, there are endless rumors, myths and false information out there in the fitness industry. You may hear these from your friends, online or from many other sources. Your trainer is there for you to answer any questions you may have regarding the industry.

Is it time to invest in a Personal Trainer? Whether it’s one to one training or Group Training, I can help you reach your goals. Hit the link below to get a Free Consultation.

How to lose weight fast

January 17, 2020 Jake Beirne fitness, weight loss, workout No comments

If you want to lose weight fast, you need to understand that in most cases it is going to take time. Results don’t happen overnight – and you need to enjoy the process in order to ensure there is sustainable adherence. That’s why you can’t follow a diet you hate/ find too difficult and expect great results. It’s not sustainable enough, not to mention the fact that you have the wrong mindset and motivation.

Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging. In addition to diet and exercise, numerous other factors can influence weight and fat loss. Luckily, there are a number of simple steps you can take to increase fat burning, quickly and easily.

You’re not going to succeed if you focus too much on your weight and obtaining extremely fast results. If you lose weight too fast, you risk losing muscle mass. The best way to lose fat is by creating a sustainable lifestyle that you can enjoy. Start by slowly introducing new habits and making smarter choices every single day.

Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength. Most commonly, strength training involves lifting weights to gain muscle over time. Research has found strength training to have multiple health benefits, especially when it comes to burning fat. Strength training has been shown to increase resting energy expenditure and reduce fat.

High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.

For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between. An alternative could be to increase your NEAT exercises.

If you are looking to get in shape, dust off the Christmas cobwebs, or have an event you are trying to strive towards, such as a wedding, feel free to get in touch with me for a Free Consultation.

Too lazy to lose weight

August 10, 2019 Jake Beirne fitness, gym, workout 1 comment

Too lazy to lose weight – Today’s thoughts

Before I began as a Personal Trainer, it was my opinion that everyone that was overweight or just simply not as healthy, fit, or ‘in shape’ as they would like to be were just too lazy to lose weight, simple as. Over the last few years I have realised, that is far from the case and I was completely wrong.

The majority of the clients I have worked with over the years are individuals who feel they have tried everything they can in terms of training and nutrition but have never gotten the results they have wanted or deserved. This taught me to listen to each of my clients, understand their concerns, their thought process and what they want to achieve, a major life lesson for me and a skill I will hone.

Too lazy to lose weight - Jake Beirne Fitness - Personal Trainer South Dublin

There is a huge amount of inaccurate information, money-hungry programs/services/products online. If you are not somebody who has a large interest in the area, it can often be very difficult to distinguish what is fact and what is fiction. Added to that, the many myths surrounding health and fitness heard from friends and family (who mean well), add to the confusion of what exactly it is you need to do to achieve the goals you want.

If you have been spinning your wheels or not progressing towards your goals, maybe it is time to outsource some help. I highly recommend that everyone should invest in a Personal Trainer at some stage in their lives, to understand the correct movements, risk of injury, nutritional education and realistic goal setting. If you want to learn the benefits of a Personal Trainer, see here, or if you would like to sign up, click the image below.

How to train while on Holidays

July 16, 2019 Jake Beirne holidays, workout No comments

How to train on Holidays?

What’s the best way to go about it? Continue to train as usual? Continue to focus on your nutrition and ensure your progress while away? Scrap it all, and eat and drink what you want?

The answer, in my opinion, whatever way you want. If you have a wedding coming up, a debs dress you want to fit into, a 40th birthday you want to look good for, want to get a 6 Pack, a big match coming up, a bodybuilding show, etc, by all means, continue your training, hit your step count, try to stay focused on your nutrition, no problems there.

If you have been training hard for the last year, have been on the ball for the best part with your nutrition, have been making consistent progress, are you going to throw it all away by taking a break from training for the week, drinking a few cocktails and eating a few deserts? Absolutely not. (That’s not to say sit on the couch for the week and eat everything in sight obviously).

Maybe you could go in between the two options. Whatever you choose to do, own it, enjoy it and do not regret it.

Training, Nutrition, and Lifestyle – 18-year-old me

June 21, 2019 Jake Beirne fitness, gym, workout No comments

Training, nutrition and lifestyle advice I would give to an 18-year-old me 🙎‍♂️

Training 🏋️‍♀️

You will make mistakes, a lot of them. Learn as you go. After 10 years of training, I still look back each year and look at the things I could have or should have done differently in the gym. Your programming won’t be perfect. Train each muscle group 2-3 times per week. That could be twice up five times per week 💪

Leave your ego at the door. Learn how to execute all the exercises you utilize to the best of your ability. Might seem cool at the time to try squat or bench more than all your mates, but if you are executing the movements poorly don’t be shocked when you end up becoming regularly injured (guilty) 🤦‍♂️ Train in a style that you find enjoyable and sustainable. That style will likely change over time as will your goals 😀

Nutrition 🍔

Don’t fixate on one approach. Ketogenic, low carb, high carb, intermittent fasting, they all work once your caloric intake and protein intake are set appropriately for your current goals. Use an approach which again, is enjoyable and sustainable. Again this may change over time. –

Try to consume 80% of your nutrition through nutrient dense Whole Foods and play around with the rest 😋

Supplements 💊
The majority are a waste of time and money. At 18 years old with limited income, for most, I wouldn’t bother. Focus on your training, nutrition, sleep and managing stress. –

Lifestyle 😄

The majority are lucky enough to have no real responsibilities at 18. No mortgage, no kids, only a part-time job and minimal expenses. Enjoy that time. Work hard, but go out, have fun and don’t take yourself too seriously. Don’t stress if you don’t have a breeze what you want to do in life. I didn’t have a clue until I was 23 ✌️

Monday Motivation Workout

March 11, 2019 Jake Beirne fitness, gym, workout No comments

It’s Monday Motivation time. The first day of the week. A fresh start. Time to nail it. Make sure everything is 100% perfect. Hardly likely is it? 🤔

Every week and most likely every day, you will come across obstacles preventing you from executing your week 100% as planned. That’s life.

The best athletes in the world have missed training sessions. The best physiques in the world have eaten ‘bad’ meals and so will you 🍫 🍷 🍭

Have a game plan. Take care of what’s controllable. When things don’t go to plan, don’t throw in the towel. The attitude of “Well I’ve already missed a training anyway or I have already gone off my nutrition plan today I’ll start again next week” is so often when holds people back. Put it behind you and get back to the game plan.

Showing up is half the battle. Start moving before your mind realises what your body’s doing.

As I mention to all of my clients, it can be difficult to drag yourself out of bed and go to the gym on cold winter mornings, in fact anytime in Ireland. One reason for this is that cold weather makes getting out of bed unpleasant, creating an invisible barrier that prevents you from getting to the gym.

Identify the series of steps required to get you to the gym and systematically remove the barriers for accomplishing them one at a time. For instance, if getting out of bed is difficult because of the cold, lay out your gym clothes the night before so you can bundle up straight away and make getting out of the house less painful.

If you also need to bring a lunch with you, make sure to pack it the night before as well so you don’t have to spend time thinking about what you’ll eat in the morning. Finding simple ways to remove invisible barriers can make it far easier to get to the gym on a regular basis.

If you do happen to miss your training session for whatever reason, work on your NEAT workout, getting your steps up and sticking to your nutrition plan.

Have a great week!

NEAT – Non-Exercise Activity Thermogenesis

January 11, 2019 Jake Beirne fitness, gym, NEAT, workout 1 comment

NEAT – Non-Exercise Activity Thermogenesis

NEAT – Non-Exercise Activity Thermogenesis is essentially your movement throughout the day that is not through formal exercise, such as weight lifting, cardio vascular movements, running, etc.

This is something which can be used as a key part of your arsenal for fat loss but is very often overlooked. When it comes to dieting, energy balance is everything. Many will track their energy output from training and track their energy intake (food consumed) which is great. Up your game and track your NEAT, you’ll see improvements quicker and reach your goals in better time.

NEAT - Non-Exercise Activity Thermogenesis - hiking up Dublin Mountains - Jake Beirne Fitness - Personal Trainer - South Dublin — Jake Beirne Personal Trainer – NEAT – Hike up Dublin Mountains

One simple way you can do this is by tracking your daily steps. I have all my clients do this and is something I suggest everyone does. This can be done with a Fitbit or through a step counting app on your phone. Allocated steps are individual dependent however, I use 10,000 steps per day as a good general number to aim for, which I recommend to all my clients. Even if you don’t make it to 10,000 steps, adding extra steps to your day is an important component of NEAT that can burn calories, while adding health-promoting activity to your life.

For my clients that are also parents, a simple form of NEAT is to play with your kids. In this modern era of having an app for everything, there is no app for spending extra time with your kids. If you can carve out even a few minutes for playing catch, kicking a ball or walking down to your neighborhood park, you will be spending precious time with your offspring while racking up NEAT. An additional benefit to playing is that it can also help boost neural activity and cognition, so not only are you burning a few more calories, you could actually be increasing your brain function as well.

Your metabolism is always working to burn energy, some faster than others, but this is purely down to genetics. During periods of higher activity, your body will burn more calories than when you are at rest. (Note: A calorie is just a measure of a unit of energy; technically speaking, it’s the energy required to heat one liter of water by 1°C .) But even at rest, your body is always expending energy. How you burn energy or expend calories, which is called the total daily energy expenditure (TDEE).

How to train during Christmas

December 1, 2018 Jake Beirne fitness, gym, holidays, workout No comments

How to stay on course with your fat loss goals over Christmas 🎄

For most, there will be a large increase in social gatherings (work parties, nights out with friends, family events etc). It is important to attend and enjoy these, but with the correct approach if you wish to keep moving forward with your goals.

If attending events where there will be finger food, make sure you eat a high protein, high veg meal beforehand. This will ensure you are satiated, leaving you less likely to spend the evening nibbling on bits and pieces.

If you know you have a big night out planned on a Saturday, reduce your calories by 100-200 each day from Monday to Friday through carbs and fats. Increase your step count from Monday-Friday. This will give a small amount of leeway for the additional calories that may be consumed through alcohol on your night out.

train at Christmas gym — How to train during Christmas

Alcohol. Stick to clear spirits and calorie free mixers ✅ Avoid pints and cocktails ❌This will greatly decrease the calories you will consume through alcohol on the night. –

Training 💪 There is no excuse to slack off on your training. Most gyms are only closed one or two days over the Christmas period. –

If you can stick to these simple tips, there is no reason you can’t have a great Christmas and stay on track with your fat loss goals ✌️

How to workout on Holidays

July 4, 2018 Jake Beirne fitness, gym, holidays, NEAT, workout No comments

How to workout on holidays 🤔

Throughout last summer I have seen many posts regarding how people can stay on track with their nutrition, workout on holidays and how to ensure they will see no regression. Some I agree with some I don’t.

If you are in the lead up to a show/competition or body composition or fitness goal (like getting a 6 Pack) and want to keep everything moving forward, of course, continue with your training, continue with the nutrition that’s helping you work towards these goals.

If you are “The Average Joe”, in my opinion, this time should be used to unwind a little, especially on the nutrition side. Enjoy your vacation, as @vickycornick said in her most recent post, “train if you want to train”. Enjoy some meals out, have a few ice creams, consume a few drinks (if that’s what you’re into). Am I saying eat everything in sight and drink yourself into oblivion, obviously not?

workout on holidays - Jake Beirne Fitness - Personal Trainer South Dublin

If you have been working hard all year, are you going to undo all the hard work you’ve put in while away for a week? Definitely not. It’s likely you will come home a few lbs heavier but nothing that can’t be quickly amended with a couple of weeks of tightening everything up on your return.

Jake Beirne Fitness

5.0

Based on 33 reviews

Haig Oman

19:07 14 Jan 20

Jake is an extremely knowledgeable personal trainer. Prior to training with him, I had no confidence in doing exercises... or being at the gym. Jake has not only taught me about exercise but he has made me realise that this is a lifestyle choice that I can carry forward. I now have a routine and plan in place to further enhance and continually assess my fitness. Thank you for your support Jake!read more

Andy Quirke

09:16 13 Nov 19

I would highly recommend Jake as a PT. Having dabbled in and out of weights training for the few years the main issue... for me was inconsistency and a lack of motivation at times. Over the course of 12 weeks this all changed and I found myself enjoying the training (despite the 6am starts). Week on week my strength increased whilst more importantly perfecting my form. Training is flexible and Jake takes into consideration other sports you are involved in as to not over train you. If there is one thing to take away that Jake taught me - in order to maintain your level of consistency in the gym commit to following a program and document your progress.read more

Cian Halpin

15:15 05 Nov 19

I began training with Jake a few months ago. Since then I’ve lost over 12kg and reduced my waistline significantly.... I’ve always had a love/hate relationship with the gym and nutrition. Jake provides you with the tools to achieve your goals with a tailored gym program and nutrition. He keeps you motivated and focused throughout your training. He is also available to contact 24/7 whether you have a nutrition or gym related question. He has improved my self confidence and mental health significantly. I cannot recommend him highly enough.read more

Eoghan McKeever

17:33 29 Oct 19

I decided to start working with Jake just under 3 months ago and it is one of the best decisions I have made. He is... very knowledgeable and extremely easy to communicate with. The sessions are tough but very rewarding which is what I was looking for. I have noticed big improvements in a short space of time since training with Jake and the sessions are something I look forward to every week. It is always a good laugh! Would highly recommend.read more

Emily Foley

20:45 25 Jun 19

Jake is an excellent personal trainer who really cares about his clients. He makes going to the gym really enjoyable... and was always finding new ways to challenge you and keep training engaging. He taught me a lot during my time training with him and he was always on hand for any questions you had. I would definitely would recommend him, especially if you’re a complete beginner like I was!read more

Deirdre Spain

20:21 25 Jun 19

Jake is an excellent trainer as well as being a pleasure to deal with personally. His motivating and friendly nature... really helps to push you further than you would otherwise and his dedication and knowledge really shines through in his coaching. I look forward to my training with Jake and really feel it’s completely worthwhile. I have already recommended him to friends and I would certainly recommend him to anybody else who is interested in progressing their fitness or even beginning. He is extremely approachable as well as professional so I would say to any beginners not to be afraid to start! Jake will help you every step of the way.read more

keelin mcgrath

21:43 21 Jun 19

I always really enjoyed training with Jake. He is extremely knowledgable, professional and passionate about fitness and... living a healthy lifestyle. He listens to exactly what you want to get out of the training and makes sure to tailor the training to your personal goals. The training is very challenging but also extremely enjoyable and rewarding. Jake motivates you to give 110% to every session. I saw results very quickly and my strength improved immensely week on week. I would recommend Jake Beirne Fitness to anyone looking to achieve their fitness goals.read more

Emma Keogh

21:01 21 Jun 19

I have been training with Jake for quite a while now, before I started I had never set foot into a gym before. I can... now safely say I am addicted. He made me feel so comfortable on my very first session When I began training and continues to do so. He pushes you to drive yourself further then you think you can go and challenge yourself which is exactly what you need. His knowledge, professionalism and interpersonal skills is second to none. I couldn’t recommend him enough, He has helped to build my confidence and helping me to reach my goals in such an enjoyable way. I would definitely recommend him to anyone who wants to start on their fitness journey.read more

Craig Ellis

17:45 21 Jun 19

Jake Beirne is a truly excellent personal trainer. He is the perfect combination of tough and motivating, and he works... with you overall - mentally, emotionally and physically. After a serious knee injury, my confidence in myself and my body was shot. Because of Jake's efforts, I’m stronger, more flexible, I have better balance and most importantly, working out has become fun. I recommend him without reservation.read more

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Jake Beirne Fitness is a unique approach to personal training, by taking into consideration your work schedule, home commitments, physical condition among other factors. Jake Beirne, Personal Trainer and the founder of Jake Beirne Fitness, has taken his experience of being an athlete training for sport 3-4 times a week while studying and working in the industry. Jake has created a personal training system which combines scientific knowledge of nutrition with the way individuals react to exercise.

workout

How To Get A 6 Pack

A few steps on how to get a 6 pack

Considerations for a 6 Pack

5 Reasons to Invest in a Personal Trainer

Efficient Training Program

Nutrition Program

Adherence and Accountability

Exercise Execution

Education in nutrition and training

How to lose weight fast

Too lazy to lose weight

How to train while on Holidays

How to train on Holidays?

Training, Nutrition, and Lifestyle – 18-year-old me

Monday Motivation Workout

NEAT – Non-Exercise Activity Thermogenesis

NEAT – Non-Exercise Activity Thermogenesis

How to train during Christmas

How to workout on Holidays

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A few steps on how to get a 6 pack

Considerations for a 6 Pack

Efficient Training Program

Nutrition Program

Adherence and Accountability

Exercise Execution

Education in nutrition and training

How to train on Holidays?

NEAT – Non-Exercise Activity Thermogenesis

Recent Posts

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About Us

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