To build muscle we need testosterone. To do this we need foods that are going to raise our levels of testosterone. The next few foods will help you on your way to bigger guns and a smaller waist.
Eggs - The yolk in eggs gives you vitamin D but is also full of testosterone. This will raise you levels and the high protein content in eggs too will also give those muscles a good kick. Have 2-3 a day, 3-4 times a week.
Garlic - Garlic helps to lower levels of cortisol the stress hormone. Cortisol fights with testosterone for muscles sites so if your stressed your testosterone will be lower. Also cortisol will cause weight gain so remove the stress and reap the rewards.
Tuna - The vitamin D in tuna also bolsters your testosterone by up to 90%. Also tuna gives you a high sex drive which again is down to the testosterone boost. Have a tin on opposite days to eggs to keep the levels up every single day.
Milk - Milk offers us amino acids which help to lower the high oestrgen levels that overweight people carry. So if your looking to build muscle and get slim have two 200ml glasses of semi skimmed milk a day to raise testosterone levels and reduce the blubber.
Saturday, 26 May 2012
Monday, 21 May 2012
Drink Smartly
Today looks at certain drinks and how they can aid your training goals. I will look at coffee, green tea and even alcohol.
Coffee - Coffee can be a big aid to you in the gym and out of it. Coffee contains caffeine which will speed up your metabolism helping fat loss. If you want to really get the best out of it have it with no sugar or milk. Also a cup 30 minutes before training will increase your strength gains and also boost your mental alertness throughout your workout.
Green tea - This chinese tea is a diamond in the rough for anyone trying to reduce their body fat. Like coffee it speeds up your metabolism helping fat loss but also it contains polyphenols which help breakdown fat in the body. To improve it one more step a cup of green tea within two hours after a meal will help increase the breakdown of fat by a third! So make the smart choice and upgrade your next cuppa.
Alcohol - Alcohol can actually be beneficial if.....you trying to bulk up. The reason is that alcohol inhibits the amount of fatty acids in your bloodstream so your body will burn fewer calories sparing them for those hard grafting workouts and to build the bulk you want. We should try to not have more than 0.8kg of alcohol per kg of body-weight. This means an 80kg man can have 2.5 pints a day before it starts to give girth to your gut instead of your guns.
Coffee - Coffee can be a big aid to you in the gym and out of it. Coffee contains caffeine which will speed up your metabolism helping fat loss. If you want to really get the best out of it have it with no sugar or milk. Also a cup 30 minutes before training will increase your strength gains and also boost your mental alertness throughout your workout.
Green tea - This chinese tea is a diamond in the rough for anyone trying to reduce their body fat. Like coffee it speeds up your metabolism helping fat loss but also it contains polyphenols which help breakdown fat in the body. To improve it one more step a cup of green tea within two hours after a meal will help increase the breakdown of fat by a third! So make the smart choice and upgrade your next cuppa.
Alcohol - Alcohol can actually be beneficial if.....you trying to bulk up. The reason is that alcohol inhibits the amount of fatty acids in your bloodstream so your body will burn fewer calories sparing them for those hard grafting workouts and to build the bulk you want. We should try to not have more than 0.8kg of alcohol per kg of body-weight. This means an 80kg man can have 2.5 pints a day before it starts to give girth to your gut instead of your guns.
Friday, 18 May 2012
Beat muscle soreness
After a big session in the gym you need to restore those glycogen levels. How can you do this you may ask? Bananas. This is because bananas are more useful than gel bars or isotonic drinks at refueling your glycogen stores for your next session. The GI index of bananas will get protein to your muscles quicker and start the rebuilding process of your muscles to help you recover a lot quicker. The reason the bananas are able to stop soreness is because blood levels of a compound that prevent soreness and inflammation were higher after eating a banana that what they where after any other carb based sports drink. So grab a bunch and get going.
Tuesday, 15 May 2012
Cut calories at meal times
Here is today's blog with just a few tips on how to cut calories at meal times to get you into shape for summer.
1. Adding lemon juice to a meal can reduce the GI index level of a food slowing the speed it will be absorbed into your bloodstream. This is brilliant as the Higher the GI level, the bigger the insulin rise and we all should know from previous blogs this will cause fat storage if the sudden energy burst you have isn't used.
2. Have 2 glasses of water before a meal and it can reduce calorie consumption by up to 90 calories. Simple but effective.
3. Adding vinegar to your salads can really help you get into shape and it could be the secret to your summer six pack. Research has shown that vinegar can reduce body-fat by up to 10%.
4. Finally apples also will help reduce the calories taken in during a meal if you eat one before. So they don't just keep the doctor away but they will keep the calories at bay too.
1. Adding lemon juice to a meal can reduce the GI index level of a food slowing the speed it will be absorbed into your bloodstream. This is brilliant as the Higher the GI level, the bigger the insulin rise and we all should know from previous blogs this will cause fat storage if the sudden energy burst you have isn't used.
2. Have 2 glasses of water before a meal and it can reduce calorie consumption by up to 90 calories. Simple but effective.
3. Adding vinegar to your salads can really help you get into shape and it could be the secret to your summer six pack. Research has shown that vinegar can reduce body-fat by up to 10%.
4. Finally apples also will help reduce the calories taken in during a meal if you eat one before. So they don't just keep the doctor away but they will keep the calories at bay too.
Sunday, 13 May 2012
Don't obsess about weight
When people come to me and say I want to lose weight I always use a mix of cardio and weights to burn big calories and gain lean muscle in both men and women. The reason? The more lean muscle we have the quicker our metabolism will be resulting in more calories burned. So how does this then affect our weight? Well muscle weighs more than fat so if a client loses weight in the first few weeks then starts to not lose any then they start to worry. Have you ever had this happen? If so then don't worry. If your doing weights and building new muscle whilst losing fat this will most likely happen or you might gain weight. Because muscle weighs more than fat as you put on muscle it will give you a nice lean, toned body which will be burning hundreds of calories a day. So don't obsess about your weight. Instead try to take a picture of yourself at the start of your program then after a month take another. This way you can see the changes over a period. Most of us don't tend to notice much change if we look at ourselves everyday so try to avoid checking yourself out in the mirror and take a picture, work hard and the results will show.
Wednesday, 9 May 2012
Sat Fat Offenders
If you out and you think "I haven't eaten for 3 hours" then you know you need something to keep you metabolism ticking over. And if your out shopping it's hard to eat healthy being surrounded by fast food places. If you then enter one of these let's hope you make the correct choice. Below are a list of the sat fat offenders and which options opting for instead won't pile on unnecessary pounds.
At Burger King - Have the sweet chilli chicken wrap over the XL Bacon Double Cheeseburger. The wrap only contains 2g of sat fats compared to the burgers 24g of sat that. That's 120% of a females sat fat allowance and 80% of a males.
At KFC - Avoid the colonels big daddy burger and chow down the brazer burger to save you 11g of saturated fat whilst getting some good quality protein.
At Mcdonalds - Lose the big tasty with bacon with its 22g of saturated fat and enjoy the quarter pounder with cheese to cut out 9g of saturated fat. This is still high so if you are nearer a kfc or bk then make the correct choice.
In a subway - Forget that spicy italian wrap and take the 6" beef sub with bbq sauce. This sub gives you protein but also only 1.5g of fat. This is the same amount as you find in some protein bars or even shakes!
Think about these when you out so all your hard work won't be wasted in the gym and remember "Results is what it's all about"
At Burger King - Have the sweet chilli chicken wrap over the XL Bacon Double Cheeseburger. The wrap only contains 2g of sat fats compared to the burgers 24g of sat that. That's 120% of a females sat fat allowance and 80% of a males.
At KFC - Avoid the colonels big daddy burger and chow down the brazer burger to save you 11g of saturated fat whilst getting some good quality protein.
At Mcdonalds - Lose the big tasty with bacon with its 22g of saturated fat and enjoy the quarter pounder with cheese to cut out 9g of saturated fat. This is still high so if you are nearer a kfc or bk then make the correct choice.
In a subway - Forget that spicy italian wrap and take the 6" beef sub with bbq sauce. This sub gives you protein but also only 1.5g of fat. This is the same amount as you find in some protein bars or even shakes!
Think about these when you out so all your hard work won't be wasted in the gym and remember "Results is what it's all about"
Monday, 7 May 2012
Hold It Steady
When people workout they use straight sets and supersets and many other ways to stimulate their muscles. A very good way that people really look past is using isometric exercises. Isometric exercises or holds are when you hold a position whilst the muscle is under tension. An explanation is during a bicep curl you could curl the dumbbell up and hold the position when you reach a 90 degree bend in your elbow. Doing this keeps a constant strain on the muscles and tires the muscle out even more than usual and faster. It is also good if you find your rush your sets and struggle to slow down your repetitions. Below is a few exercises regularly used in the gym in which you can add isometric holds.
Cable Flyes - Halfway through the concentric phase of the fly hold the position for 2 seconds, carry on until you reach the full range of motion. As you come back in the eccentric phase stop again in the same position for 2 seconds and finish the rep. That's one.
Reverse Cable Flyes - The same as above but for the back muscles.
Isometric Lat Raises - Get a partner to stand behind you and raise you arms out to the side at 45 degrees. Get your partner to press down on your hands as you press against them. If you arms reach shoulder height get a stronger partner. If you train alone then get a pair of dumbbells and hold then at shoulder height out to the side. Hold this position for 30 seconds and try to fight against the decent.
Dumbbell Curl - Take a pair of dumbbells and hold them at your sides. Palms facing forwards curl one up to 90 degrees and hold it there. Curl the other dumbbell all the way up and back down. Then curl it up to 90 degrees and switch to curl on the other side curling the dumbbell from the 90 degree hold up to your shoulder, all the way down then back up to 90 degrees.
Tricep Rope Extension - Stand to a cable pulley and put the cable all the way to the top pin. Attach a rope to it and stand holding the rope. Keeping your elbows in extend the rope to 90 degrees and hold for 2 seconds, then complete the concentric phase. Pause at the bottom and contract the tricep then on the eccentric phase stop again at 90 degrees for 2 seconds before completing the full rep.
Cable Flyes - Halfway through the concentric phase of the fly hold the position for 2 seconds, carry on until you reach the full range of motion. As you come back in the eccentric phase stop again in the same position for 2 seconds and finish the rep. That's one.
Reverse Cable Flyes - The same as above but for the back muscles.
Isometric Lat Raises - Get a partner to stand behind you and raise you arms out to the side at 45 degrees. Get your partner to press down on your hands as you press against them. If you arms reach shoulder height get a stronger partner. If you train alone then get a pair of dumbbells and hold then at shoulder height out to the side. Hold this position for 30 seconds and try to fight against the decent.
Dumbbell Curl - Take a pair of dumbbells and hold them at your sides. Palms facing forwards curl one up to 90 degrees and hold it there. Curl the other dumbbell all the way up and back down. Then curl it up to 90 degrees and switch to curl on the other side curling the dumbbell from the 90 degree hold up to your shoulder, all the way down then back up to 90 degrees.
Tricep Rope Extension - Stand to a cable pulley and put the cable all the way to the top pin. Attach a rope to it and stand holding the rope. Keeping your elbows in extend the rope to 90 degrees and hold for 2 seconds, then complete the concentric phase. Pause at the bottom and contract the tricep then on the eccentric phase stop again at 90 degrees for 2 seconds before completing the full rep.
Sunday, 6 May 2012
God Like Power - Part 2
Here is the second circuit used by Chris Hemsworth to get him into shape to play the God Of Thunder. Complete circuit 1 from yesterday 3 times one day and complete todays circuit 3 times on another day with 2 days rest in between to build key muscle for big strength and power.
Circuit 2:
Zercher Squats: Rack a bar at waist height and grip it in the crock of your elbow. Step back and squat down until your elbows touch your knees. That's one. Perform 6-8 reps.
Eccentric Lateral Holds: With a dumbbell in each hand hold at shoulder level for 30 seconds and fight the descent.
Rowing Intervals: Set a rower to maximum level and row as hard as you can for 20 seconds then slow and steady for 10 seconds. Complete until you reach 4 minutes.
Barbell Punch Press: Set a barbell in the corner and hold it in your right hand. Rock back and punch it forwards. Then change your stance and complete on the other side. That's one rep. Complete 8 reps each side.
Medicine Ball Slams: Stand with a medicine ball in your hands. Raise the ball above your head with straight arms and slam in down forcefully into the ground. Complete 8 reps.
Weight Plate Circles: Grab a heavy weight and with your arms slightly bent rotate it over and around your head in a constant motion for 30 seconds in one direction then 30 seconds in the other.
Rest for 60 seconds and complete 2 more times.
Circuit 2:
Zercher Squats: Rack a bar at waist height and grip it in the crock of your elbow. Step back and squat down until your elbows touch your knees. That's one. Perform 6-8 reps.
Eccentric Lateral Holds: With a dumbbell in each hand hold at shoulder level for 30 seconds and fight the descent.
Rowing Intervals: Set a rower to maximum level and row as hard as you can for 20 seconds then slow and steady for 10 seconds. Complete until you reach 4 minutes.
Barbell Punch Press: Set a barbell in the corner and hold it in your right hand. Rock back and punch it forwards. Then change your stance and complete on the other side. That's one rep. Complete 8 reps each side.
Medicine Ball Slams: Stand with a medicine ball in your hands. Raise the ball above your head with straight arms and slam in down forcefully into the ground. Complete 8 reps.
Weight Plate Circles: Grab a heavy weight and with your arms slightly bent rotate it over and around your head in a constant motion for 30 seconds in one direction then 30 seconds in the other.
Rest for 60 seconds and complete 2 more times.
Saturday, 5 May 2012
God Like Power
Today brings your the workout that got Chris Hemsworth into shape to play Thor, The God Of Thunder!
Whilst eating a lot, Hemsworh put on too much size to get ready for the role. He had to trim down so to do so he used these high intensity circuits to maintain his muscle and burn fat which can be a very hard thing to do. Here are the two circuits Hemsworth completed to keep building and shred fat for a body worthy of any God.
Circuit 1:
Side to side pull-ups: Hang from a pull up bar and complete a pull up touching your chin to your left hand, lower and repeat to your right hand. Complete for 6-8 reps each side.
Cable Crossovers: Use a cable machine and complete 8-12 reps to carve a chest of steel
High incline treadmill sprint: Set a treadmill to a 10% incline and sprint for 45 seconds at 70% of your max.
Medicine ball throw: Stand left side on to a wall with a medicine ball in the crock of your right elbow. Bring it back and fling it at the wall turning to land with your other foot nearest the wall. Complete 8 reps each side.
Cable wood chops: Use a cable machine and stand side on with a cable at shoulder height. Keeping straight arms all the way, pull the cable around to hip height for 6-8 reps each side to have the core of Thor!
Farmers Walk: Grab a set of heavy dumbbells and find a space in front you about 5m in length. Hold the dumbbells and walk 5m turn and walk back.
Repeat the circuit 3-4 times resting 60 seconds in between each circuit. You don't need to rest in between each exercise!!!
Make sure you check back tomorrow for the second circuit used by Hemsworth as well. It isn't easy being a god!
Whilst eating a lot, Hemsworh put on too much size to get ready for the role. He had to trim down so to do so he used these high intensity circuits to maintain his muscle and burn fat which can be a very hard thing to do. Here are the two circuits Hemsworth completed to keep building and shred fat for a body worthy of any God.
Circuit 1:
Side to side pull-ups: Hang from a pull up bar and complete a pull up touching your chin to your left hand, lower and repeat to your right hand. Complete for 6-8 reps each side.
Cable Crossovers: Use a cable machine and complete 8-12 reps to carve a chest of steel
High incline treadmill sprint: Set a treadmill to a 10% incline and sprint for 45 seconds at 70% of your max.
Medicine ball throw: Stand left side on to a wall with a medicine ball in the crock of your right elbow. Bring it back and fling it at the wall turning to land with your other foot nearest the wall. Complete 8 reps each side.
Cable wood chops: Use a cable machine and stand side on with a cable at shoulder height. Keeping straight arms all the way, pull the cable around to hip height for 6-8 reps each side to have the core of Thor!
Farmers Walk: Grab a set of heavy dumbbells and find a space in front you about 5m in length. Hold the dumbbells and walk 5m turn and walk back.
Repeat the circuit 3-4 times resting 60 seconds in between each circuit. You don't need to rest in between each exercise!!!
Make sure you check back tomorrow for the second circuit used by Hemsworth as well. It isn't easy being a god!
Friday, 4 May 2012
Motivational Boosters
When you regularly hit the gym you get into a routine but getting into it can be hard. The reason? Motivation!
It is the same with dieting. We can do it for 2-3 days then unless we are very strict and disciplined we fall off the rails and start scoffing again. Again we lack motivation. Here are a few things to get you looking forward to the gyms to make big improvements to your lifestyle and live healthier.
1. Have a cheat day or cheat meal. If you aren't as strict have one day a week when you eat the things you crave. Chocolate, crisps, takeaway, beer, wine etc. Enjoy these things on that one day and be strict the other six days. If you can be disciplined then have a cheat meal instead of the whole day. This kick of rubbish in your system will be a change to your healthy ways and you metabolism will speed up to kick it out!
2. Use someone you look up to as inspiration. It sounds like a thing you did when you where a kid but it works. If you say "I wanna be like him or her" then the person you choose will make you work hard to look like them.
3. Book a holiday. As soon as people book a holiday abroad they think "I need to get my beach body" so they join the gym and start to hit it, hard. This will mean you want to get in shape to look good on the beach instead of walking about with a beer gut all holiday.
4. Pack you gym kit the night before. It will make you more likely to use it than if you have to get up and do it on the day.
5. Picture yourself through your partners eyes. Imagine what they want to see or if you can put up with the criticism then get them to tell you your worst feature, whether its your legs etc and then go and work them. It works as we all want to look good for our partners especially if they are in good shape. Just make sure it doesn't cause arguments etc.
6. Make a playlist. Music can be a real big motivator in the gym so if you pick songs you love instead of rubbish they have on in the gyms sometimes then you will have a workout of enjoyment as well as pain. Also make sure the playlist is long enough for your session as playing on your ipod wastes precious time.
7. Finally do things you enjoy. There are certain moves people don't like so if you really dislike a move don't do it as it will cause you to not want to go to the gym to do it. Instead find an alternative. If you don't like pull ups do lat pulldowns etc.
It is the same with dieting. We can do it for 2-3 days then unless we are very strict and disciplined we fall off the rails and start scoffing again. Again we lack motivation. Here are a few things to get you looking forward to the gyms to make big improvements to your lifestyle and live healthier.
1. Have a cheat day or cheat meal. If you aren't as strict have one day a week when you eat the things you crave. Chocolate, crisps, takeaway, beer, wine etc. Enjoy these things on that one day and be strict the other six days. If you can be disciplined then have a cheat meal instead of the whole day. This kick of rubbish in your system will be a change to your healthy ways and you metabolism will speed up to kick it out!
2. Use someone you look up to as inspiration. It sounds like a thing you did when you where a kid but it works. If you say "I wanna be like him or her" then the person you choose will make you work hard to look like them.
3. Book a holiday. As soon as people book a holiday abroad they think "I need to get my beach body" so they join the gym and start to hit it, hard. This will mean you want to get in shape to look good on the beach instead of walking about with a beer gut all holiday.
4. Pack you gym kit the night before. It will make you more likely to use it than if you have to get up and do it on the day.
5. Picture yourself through your partners eyes. Imagine what they want to see or if you can put up with the criticism then get them to tell you your worst feature, whether its your legs etc and then go and work them. It works as we all want to look good for our partners especially if they are in good shape. Just make sure it doesn't cause arguments etc.
6. Make a playlist. Music can be a real big motivator in the gym so if you pick songs you love instead of rubbish they have on in the gyms sometimes then you will have a workout of enjoyment as well as pain. Also make sure the playlist is long enough for your session as playing on your ipod wastes precious time.
7. Finally do things you enjoy. There are certain moves people don't like so if you really dislike a move don't do it as it will cause you to not want to go to the gym to do it. Instead find an alternative. If you don't like pull ups do lat pulldowns etc.
Wednesday, 2 May 2012
Build Strength on the course
Today's blog is for any golfer that wants to improve their game but also shows moves that can be used in the gym to build power and take control of your training. These next moves will show you how to hit further, build power and take control of your swing to really strengthen your body and game and also they will help you burn more calories over 18 holes.
Hit further by working your hip rotators. To improve your hip control use single leg squats or for a challenge use alternating single leg squats. These give you a solid foundation and good balance to get equal distribution throughout your swing. Lower into a single leg squat and drive up landing on the other leg and lowering. Then repeat. 3 sets of 8 on each leg should do it.
To build power then build your core. Your core is the staple to have a powerful body so making it strong will help you in all sports not just golf. Try reverse twisting crunches to hit your core and obliques whilst attracting female attention from your ripped abs. Lie on your back and perform a reverse crunch. When your hips are off the ground rotate your knees to your right and then go back to the start and repeat on your left. 3 sets of 15 reps each side will improve your torso control and strengthen your posture muscles giving you stronger controlled rotations meaning more controlled power. If it becomes too easy then hold a weight between your knees to really rip it up.
Finally take control of your club by building your rotator cuffs in your shoulders. Building these little beauties will increase your control over your club on the fairway and especially in the rough and sand to get you onto the green sooner. To do this take a dumbbell in each hand and have them at your sides. Then raise one to the side and the other out in front of you till you reach shoulder height and lower slowly. Alternate sides doing 16 reps overall for 3 sets. You might need a few new t-shirts as well for those boulder shoulders.
Hit further by working your hip rotators. To improve your hip control use single leg squats or for a challenge use alternating single leg squats. These give you a solid foundation and good balance to get equal distribution throughout your swing. Lower into a single leg squat and drive up landing on the other leg and lowering. Then repeat. 3 sets of 8 on each leg should do it.
To build power then build your core. Your core is the staple to have a powerful body so making it strong will help you in all sports not just golf. Try reverse twisting crunches to hit your core and obliques whilst attracting female attention from your ripped abs. Lie on your back and perform a reverse crunch. When your hips are off the ground rotate your knees to your right and then go back to the start and repeat on your left. 3 sets of 15 reps each side will improve your torso control and strengthen your posture muscles giving you stronger controlled rotations meaning more controlled power. If it becomes too easy then hold a weight between your knees to really rip it up.
Finally take control of your club by building your rotator cuffs in your shoulders. Building these little beauties will increase your control over your club on the fairway and especially in the rough and sand to get you onto the green sooner. To do this take a dumbbell in each hand and have them at your sides. Then raise one to the side and the other out in front of you till you reach shoulder height and lower slowly. Alternate sides doing 16 reps overall for 3 sets. You might need a few new t-shirts as well for those boulder shoulders.
Tuesday, 1 May 2012
Healthy Pancakes
For pancake lovers out there who are trying to lose some weight or diet then there is a way to overcome your cravings by having pancakes. How? Try this simple recipe instead of your normal pancakes to help your stop the cravings and also feed your body protein and slow release carbs for the day. For porridge pancakes you will need:
4oz of porridge oats
1 egg
and milk or water if your really strict
Simply make like you would make normal pancakes but all your are doing is changing your flour for porridge oats. Once cooked serve with peanut butter or fresh fruit and greek yoghurt. This breakfast will give your a great start to the day giving you protein from the eggs and peanut butter, slow release carbs from the porridge and vitamins from the egg yolk and any fruit your have. Adding yoghurt will give more protein as well and yoghurt has been shown to aid fat loss. So for a breakfast to remove the pangs for pancakes try these magic little numbers to see how you get on.
4oz of porridge oats
1 egg
and milk or water if your really strict
Simply make like you would make normal pancakes but all your are doing is changing your flour for porridge oats. Once cooked serve with peanut butter or fresh fruit and greek yoghurt. This breakfast will give your a great start to the day giving you protein from the eggs and peanut butter, slow release carbs from the porridge and vitamins from the egg yolk and any fruit your have. Adding yoghurt will give more protein as well and yoghurt has been shown to aid fat loss. So for a breakfast to remove the pangs for pancakes try these magic little numbers to see how you get on.
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