NO endless hours of boring cardio, restricted dieting or banning of any favourite foods !

Only correct training methods and dieting in half the time = results like these with Black Sheep Fitness Academy!

 

For all those that think I live in the gym and eat broccoli all day – Check out my Blog post on – 30 things you didn’t know about Lee Tiffin (Black Sheep Fitness Academy)

1. I have no idea how to use a washing machine! Yes ladies, even the one at home! Surprised?

2. Picture above explains it all, me and another 15 of my friends decided to get dressed up as ‘Amy Winehouse’ on my stag do. I  got the short straw obviously!

3. Which brings me nicely on to number 3 – I love getting dressed up(not always as women by the way )

4. Favourite place to go on holiday is Magaluf although my wild days are well behind me. I now visit the resort close by to Palma Nova each year with my family.

5. I have a daughter called Isabelle Grace (Issy) who is 2 and half years old! And I love her more than the world.

6.  I have OCD – I won’t go in to it ha!

7.  Ok I will, well a small part of it. As an OCD sufferer one of my symptoms is that I tend to be a perfectionist. Everything has to be perfect! Yes to all my clients that is exactly why all medicine balls, Kettle Bells etc.  MUST be in size order and facing the correct way!

8. I HATE spiders, small, medium or large! Anything with 8 legs freaks me right out! My wife has to get rid of any in the house! I say that as I beat my chest????

9. I cannot bare the feel or texture of sponges. The thought of it on my hands or even worse seeing kids chewing and sucking on them sends a surge like a 10,000 bolt shock through my body! Probably the same feeling as others get when running nails down a blackboard.

10. I used to play rugby for Durham County.

11. I can do the Sally Press Up challenge on 3 medicine balls – check it here – http://www.youtube.com/watch?v=VAEz6vg3a8E

12. I used to be a fitness model working for companies such as JJB Sports, JD Sports and Nike.

13.  I have a real expensive fascination for watches – I own 7 altogether with my Formula 1 Tag Heuer as my favourite.

14. I LOVE pizza – Meat feast is my favourite.

15.  I currently have a shoulder injury that has kept me out of action (exercise that is) for almost 11 weeks – KILLER!

16.  Along with spiders I am terrified of The Cat in The Hat! That thing creeps me right out! Is that just me?

17. I got down to the final 8 of 30,000 fitness fanatics for the game show The Gladiators! Unfortunately Sky 1 decided to cut the series. GUTTED as I would have given The Wolf a good run for his money.

18. My favourite bodyweight exercise is the Squat Thrust and my gym exercise the Hammer curl.

19. My top 3 favourite films are 300, Braveheart and The Goonies.

20. My bootcamp was once filmed by MTV.

21. I used to own a cool Vespa PX scooter called Molly.

22. My 2 chosen albums if stranded on a desert island would be White Ladder by David Gray and Hot Fuzz by The Killers.

23. I once had Christmas day dinner at the Plaza hotel in New York on my honeymoon (the one from Home Alone 2).

24. I am a huge boy band fan. Top favourites are Take That and 1 Direction! (P*ss taking from my mates pending)

25. My favourite sportsperson is Johnny Wilkinson. Not so much how he played (even though he was the best in the world at his prime) but his focus, commitment and dedication to get to that level in training and other parts of his life. You will know what I mean if you have read his book.

26. I hate lateness! Probably due to my OCD – my clients certainly know about this.

27. I am very competitive. I WILL NOT BE DEFEATED!

28. I talk to my mam or see her every single day (Mammies’ boy)

29. I would not have achieved half the goals I set out to do in my life if it wasn’t for the support of my rock ‘The wife’!

30. I have seen 2 famous people totally starker’s! 1 of them being Peter Beardsley…..SCARRED!

 

Stay Lean

 

Lee Tiffin

After a heavy gym session on Tuesday I had a little light bulb moment! Why don’t I open a fitness cafe! Where instead of seats there is built in treadmills, cross trainers and bike machines. That way instead of going to the gym for a good natter you can now come to the BLACK SHEEP FITNESS CAFÉ!

This idea popped in to my head after witnessing a full 40 minute conversation on a cross trainer at a gym. Do people really think that this is working? You shouldn’t be able to hold a sentence never mind a full 40 minute conversation about a booked holiday! Although a villa in Tenerife for £300 for 10 days does seem like a bargain

People tend to waste their time in gyms and float around gym machines not really knowing what to do? Or decide to catch up with their friends on a cross trainer? I have no problem at all with this, each to their own and all that. However if your goals are to lose weight, melt fat and reshape your body like crazy then the this needs to be left for after your workout.

You can actually achieve your goals and finally have them become a reality in half the time and half the expense. The secret is to place stresses on your body and muscles to make them respond to change. The best way of doing this is with a mixture of High Intensity Interval Training (HIIT) and Metabolic bodyweight resistance exercises which will fire up your metabolism and work big muscle groups. This process taps in to what we call the after burn, which burns calories way after your workout is finished. Making it the no1 choice to blowtorch fat. Who else would love to do a workout that still has you burning calories 24 hours later?

However, they can’t be any conversations held about your holidays, nor can you float around gym machines! You should be out of breath and your muscles should be burning. The more intense you make it and the further you push yourself then the bigger the after burn will be created.

Try out this little finisher on the end of your next workout, see if you can hold a conversation half way through? I bet you cant :)

Try to achieve as may reps as you can in the Interval time stated.

 

Kettlebell/Dumbbell Swing – 30 seconds

Cross-Body Mountain Climber – 30 seconds

Burpee – 15 seconds

Rest 30 seconds and repeat 2 more times for a total of 3 circuits.

 

Stay Lean

Lee ‘GO HARD OR GO HOME’ Tiffin

 

We have just finished filming what is most probably the best Black Sheep video ever! Click on the link if you are serious about melting fat and having a laugh

 

https://www.youtube.com/watch?v=s3cfOdWhXFc

 

 

 

 

If you are reading this then you’re one of the many males who suffer from the term ‘Man Boobs’ Don’t you worry lads you are not alone, this is a very common problem within the UK.

What are man boobs? – This is a nickname given to males who appear to have breasts similar to that of a female! The real term for this problem is actually called gynecomastia and is very common in males who are obese or have hormonal imbalances. Gynecomastia can be very embarrassing for males.

Causes – The two main causes of gynecomastia is being overweight or having a hormone imbalance. The female hormone Oestrogen can be high in some males and over produced by the body causing growth of the chest area similar to that of a female adolescent. Most likely due to being overweight and poor diet choices but other factors may also be causing it. Things such as medication or taking illegal drugs such as cannabis!

How to get rid of the moobs – If you have been neglecting your body for years with poor diet choices and lack of exercise then this is most probably going to be the main cause. Will it be easy to lose them? In theory yes but the theory must be applied with hard work and dedication.

Diet – A huge clean up of your diet to incorporate healthy choices! Ban all processed foods and those with added sugars or tran’s fats and try to go organic as much as you can. For example swap these for lean organic proteins, healthy fats such as nuts and seeds and complex carbohydrates such as green leafy vegetables and fruits such as berries.

Exercise – Start to exercise at least 3 times per week by incorporating both cardiovascular and resistance training. Don’t be sucked in to the myth that completing a thousand press ups or living on the bench press alone will reduce the moobs. Yes, you need to incorporate exercise like this but my advice would be to complete full body compound workouts which work all the major muscles of the body. Exercises such as squats, deadlifts, press ups, lunges, pull ups and burpees. This will burn way more calories and use way more muscle, therefore giving you a bigger over all fat loss and strengthen and promote muscle growth which is key. The more muscle you build then the higher your metabolic rate will be. So basically you burn more calories naturally throughout the day. In fact, research has shown that for each kilo of muscle you build, you will burn 70-100 more calories per day.  So if you were to build 2 kilo of muscle then that works out at least an extra 140 calories per day or 1,960 per month. Remember them MOOBS are excess FAT!

So the question is do you want to lose the moobs? It’s up to you!

 

Keep a measure of your chest by measuring with a tape measure on a weekly basis. This will help you to keep track of your loss. If you have cleaned your diet right up and are exercising at least 3 times per week and your moobs are not shifting after 12 weeks. Then I would advise a trip to your GP to have them check your oestrogean levels or any medication you may be on.

 

Check out this Black Sheep MOOB workout incorporating resistance equipment and bodyweight exercises.

Perform 8 reps continuous on each exercise with no rest in between. Once all 4 have been completed, rest for 1 minute and repeat a further 3 times (4 rounds in total)

 

1A. Jump Squat (Add more resistance with dumbbell)

1B. Dumbbell deadlifts (Can use barbell also if available)

1C. Burpees

1D. Kettle Bells swings

 

2A. Power Lunge

2B. Dumbbell Chest Press

2C. Barbell Push Press (Kettle bell or dumbbell can also be used)

2D. Get Ups

 

3A. Kettle Bell goblet squat

3B. Pull ups or assisted pull ups

3C.Squat Thrusts

3D. Power Jacks

 

Stay Lean or stay like Jabba?

Lee