‘As Victoria Beckham turns 50, I trained with her PT and here’s what he taught me’

Victoria Beckham, who used to be a member of Spice Girls, is now a fashion designer. She is a very cool lady and is turning 50 today. It looks like she is not slowing down, especially with regards to her fitness.

In the previous year, she announced that she was in the phase of building up her strength, despite having a preference for cardio workouts. She even revealed on social media that she had successfully performed an overhead barbell squat, which is quite remarkable. Wow.

She has been exercising with her husband David's personal trainer, Bobby Rich. Therefore, I approached Bobby to learn about his training techniques. He shared with me eight valuable tips along with a comprehensive description of the workout he devised for me.

In Our Daily Life - Perform 5 Basic Movements Daily 2. Reasons Why You Should Drink Water Early In The Morning - Benefits Of Early Morning Water Intake 3. The Importance Of Stretching Before Exercising - Why Pre-workout Stretching Matters 4. How To Start A Healthy Diet Without Feeling Overwhelmed - Beginning A Healthy Diet Made Easy 5. Tips For Maintaining A Consistent Exercise Routine - Staying On Track With Exercise

According to Bobby, there are five fundamental movements that we ought to master:

Bobby asserts that we must possess a strong foundation for our everyday performance, and this holds true even prior to engaging in athletic training.

He adds that some individuals may snub at the mention of "fundamental" or "foundation" as they consider it too basic. However, it is impossible to perform any "awe-inspiring" techniques without establishing a firm understanding of the fundamentals.

Victoria Prioritizes Workouts And Rest

Victoria feels it's imperative to exercise regularly from Monday through Friday, and she goes about it with great intensity, as Bobby points out. However, she's careful to plan for time off on both Saturday and Sunday in order to keep up her routine in the long run.

What other advice does Bobby have? "I always keep an eye on my clients' sleeping habits. I want to make sure they are getting enough rest," Bobby advises.

"Victoria Slowly Added Strength Training"

Bobby's fascination with building muscles began when he initiated his husband David into the world of physical training. This encouraged Victoria to take note of some of the exercises they were doing, and she became interested in trying them out for herself. According to Bobby, the connection between them blossomed as he introduced her to new movements she found intriguing and helped answer any questions she had.

To start, Bobby aided her in concentrating on her "form" and demonstrated lighter exercises. Later on, they employed a method called progressive overload, which involves gradually increasing the intensity of the training over time. This approach encompasses gradually adding training stress on top of each other during each session and every week, so that there is continued improvement. According to Andy Vincent, a coach specializing in strength and conditioning, this technique is achieved through boosting the training stimulus via volume and intensity, which aids in enhancing one's overall fitness level.

Victoria Beckham used to engage in plenty of cardiovascular exercises, however, Bobby affirms that in the recent past, there has been a significant alteration in focus towards developing strength and resilience.

"Victoria's Training Focus Shifts Throughout The Cycle"

Victoria has a training program that is divided into particular segments that have various targets to achieve her strength-building objectives. Bobby points out that weight training requires a considerable amount of time to produce desirable outcomes, and as such, these segments are of significant duration to generate effects if implemented persistently.

Bobby explains that each training period, called a cycle, may focus on a different goal. For example, one cycle could emphasize hypertrophy through resistance training to increase muscle size and strength, while another could focus on improving overall strength or power and endurance. These cycles typically last for about six to 10 weeks, but may be adjusted based on a client's response to training and availability.

The structure of the sessions could be as follows:

Bobby says that during strength training, it is important to rest for two to three minutes between each set. This type of workout can take up to an hour and a half because the exercises involve lifting heavier weights at a slower pace. The goal is to lift weights in a range of four to six repetitions.

These workout sessions are called "short and sharp". Bobby suggests that you do a warm-up and cool down beforehand, and they could take as little as 30 minutes. The weight used is a little lighter compared to strength training, but still heavy. The goal is to move the weights at a faster pace. You can still do six reps in each set.

Bobby states that these sessions are of "lower intensity, higher volume" nature and involve performing repetitions with lighter weights within the range of 20 or more.

5. Victoria continues to incorporate cardiovascular warm ups.

Although VB has now diversified its workout routines, Bobby mentions that occasionally they start with cardio as a warm-up.

During a strength training session that involves lifting very heavy weights within the range of four to six repetitions, most of the cardio exercises are eliminated except for a steady warm-up lasting about 10 minutes which may involve either running or using the StairMaster to raise the body temperature. The majority of the training will then focus on heavy lifting with little mobility involved. The trainer emphasizes on avoiding high-intensity cardio warm-ups that may cause the accumulation of lactic acid in the body.

Following the cardio warm up, or in case the clients are running short on time, Bobby prepares the muscles that will be utilized during particular exercises in the principal strength workout by executing lighter-weight versions of those exercises. For instance, if the clients have to perform squats for three to four sets during their main session, Bobby will commence with one or two sets utilizing only the barbell or a weight that is lower than what they will use in the primary segment of the workout.

"Individuals Determine Strength And Cardio Combination."

Bobby coaches his customers with the mindset of coaching athletes, taking into account the upcoming year instead of solely focusing on preparing for a particular sports competition. His aim is to improve their overall lifestyle, not just their performance in sports.

According to Bobby, "it's advantageous to have good cardiovascular fitness and strength simultaneously." However, he notes that the specific balance between the two in a workout regimen is highly personal. Some may opt to prioritize cardio if they already have a solid foundation in strength training, while others may choose to focus more on strength if they are cardiovascularly fit.

According to him, time is a significant consideration. If you can manage to attend five sessions in a week, you can maintain a proper balance of strength and cardio exercises. But if your schedule only permits two or three sessions, focus on what's essential for your fitness goals.

"Victoria Stays Consistent With Remote Sessions"

According to Bobby, it's fortunate that nowadays we have the means to conduct remote sessions, which comes in handy for individuals who have to travel frequently and experience significant shifts in time zones. This convenience is particularly beneficial for our high-profile clients such as Victoria, who have hectic A-list schedules and cannot afford to miss a workout.

Staying consistent with confidence can be a difficult task for Bobby's clients. To tackle this issue, he suggests returning to some basic exercises that can serve as a foundation and starting at a slower pace.

"Stay On Track With A Realistic And Sustainable Routine"

Bobby suggests avoiding making unrealistic promises or having too high of expectations for what you can accomplish. Instead, take a close look at your schedule and determine what a balanced workload entails.

If you are not currently practicing any exercise routine or only doing it once a week, don't set your goals too high by aiming for five days. You can start with two or three days a week instead. It's important to keep your routine manageable. Bobby advises finding an activity that you truly enjoy. He believes in the benefits of maintaining an active lifestyle and being fit overall, rather than concentrating on a specific type of exercise. If you don't enjoy it, you will not be motivated to continue doing it.

"Full Breakdown: Bobby And I's Workout With Victoria"

The landmine rotational press with a split-squat stance is a potent exercise that combines two movements - a press and a split squat. This exercise targets the rotational muscles of your trunk and core while also working your legs, glutes, and shoulders. b) High-intensity interval training (HIIT) workouts HIIT workouts are a popular and effective way to improve cardiovascular fitness and burn fat. These workouts consist of short bursts of intense exercises followed by periods of rest. The intense exercises can be anything from sprints to weightlifting, which makes HIIT workouts highly customizable to your fitness goals and preferences. c) The benefits of foam rolling Foam rolling is a self-myofascial release technique that involves using a foam roller to apply pressure to muscles and release tension. This practice has many benefits, including improved range of motion, reduced muscle soreness, and enhanced athletic performance. Foam rolling can be done before or after a workout and is suitable for people of all fitness levels.

A big trend that involves the actions of 'pulling, pushing, and twisting'.

Tips for accomplishing the exercise:

Rephrase: Align your knee and ankle with the top of the bar. Ensure that your knee is not over your toe and that you don't lean forward too much, causing your front heel to lift off the ground. Keep your back and chest upright and focus the weight on your back knee, making your knees form two right angles.

Grasp hold of the top of the bar, stabilize yourself, and lift upwards while raising your elbow and maintaining proximity to your body, towards the front and at a slight angle.

C) When you reach the top of the high row, turn your feet and grab the end of the bar with your other hand. Spin your body and lift the barbell above your head, moving it away from your body.

Don't get stuck when you bring down the weight and reach the lowest point of the exercise. Hold onto the bar, maintain a sturdy stance, and keep your chest raised as you go back to the initial position.

According to Bobby, the 'traditional deadlift' is an essential part of any exercise routine designed to increase strength.

Instructions for executing the maneuver:

Head towards the bar and position your toes beneath it. Make sure to maintain proximity to your body during the entire task.

Breathe out, loosen your arms and bend at the hips. Lower your buttocks and maintain an upright posture. Descend until you can firmly grasp the bar.

Advice: a hint to achieve stability is to attempt to raise your toes while placing more weight on your heels.

C) Make sure that you don't tilt your head up or strain your neck while performing the exercise. Keep your chin slightly tucked in and look straight ahead. Maintain this head position throughout the entire movement.

D) Move your elbows towards the rear area of the room to activate your shoulder blades and lat muscles while maintaining stability.

Inhale deeply and lift your head upward. Focus on activating your glutes and use them to drive your movement as you stand up by pushing the floor away.

Suggestion: Maintain a straight back and avoid excessive stretching at the highest point.

To go back to the beginning, make sure your shoulders are aligned with your hips, bend from your hips, and transfer the weight to your heels while you lower yourself down.

According to Bobby, there's a trend that focuses on "pulling with your upper body".

A guide on performing the maneuver:

You must use the corresponding hand and knee to kick off the stance. Your hand should be placed a tad farther ahead, either beneath your shoulder or slightly extended. Ensure that your knee is in alignment with your hip. Slightly extend your grounded leg to find a stable position.

B) Keep your back level and avoid excess movement. The motion originates from your shoulder blade and elbow, so make sure your body remains stable and firm.

Many people misunderstand how to do a single-arm row exercise. They believe the goal is to lift the dumbbell straight up with the shoulder next to their ear, but this is not what we want to do. Instead, the correct way involves a fluid motion where you move the weight slightly backward towards your pocket while maintaining a long neck.

D) Take a deep breath and exhale while retracting your dumbbell. Begin the pull using your shoulder blades instead of solely relying on your biceps for strength, which can result in dragging the weight up.