Tag Archives: muscle

Sweet potato the ” super carb”

19 Sunday Apr 2015

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Sweet potato is by far my favourite carb to eat. It has so many great nutritional values and gives your body tons of slow release energy. I tend to eat sweet potato along with a high protein source such as lean steak/chicken breast or fish. Getting in your sweet potato fix before you workout is key! They are also super easy to prepare and cook. I tend to boil them for around 25 minutes then mash them with some milk. Or If mash potato isn’t your thing you can always cut them up into strips and eat them as fries. Whatever you do with them just make sure they are in your diet plan.

Nutrient Profile (rough)
Serving size 3 1/2 oz raw (1 1/2 cups shredded)
Amounts Per Serving % Daily Value
Calories 140
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 24mg 1%
Potassium 195mg 5%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 1g
Vitamin A 15%
Vitamin C 47%
Calcium 4%
Iron 2%

Legs & Abs workout

08 Wednesday Apr 2015

Posted by in 6pack, Abworkout, bodybuilding, Fitness

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Barbell squat – 4 x 10-12 reps

Dumbbell bench step up – 4 x 10-12 reps per leg

Hack squat – 4 x 10-12 reps

Quad extensions – 4 x 10-12 reps

Hamstring curls – 4 x 10-12 reps

Calf raise – 4 x 15-20 reps

Hanging leg raise – 4 x 10-15 reps

Weighted incline sit up – 4 x 15-20 reps (5kg)

Med ball sit up – 4 x 30-40 reps

Oblique teapot – 4 x 15 reps per side

 

5 minute home ab circuit

27 Friday Mar 2015

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This ab circuit should be done 3-4 times a week either in the morning or before you go to bed. It takes only 5 minutes to complete so theres no excuse! This targets all areas of your rectus abdominis, internal/external obliques.

  1. Sit up twist – 30 reps

2. Crunch push through – 30 reps

3. Alternating side crunch – 30 reps

4. Leg raise – 30 reps

5. Double crunch – 30 reps

6. 1 minute plank

 

 

Pre & Post workout meals

23 Monday Mar 2015

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Many people have no idea when it comes to what to eat prior to a workout or afterwards. Getting the right kinds of nutrients into your body is vital at the best of times but even more so on a day of intense exercise. Usually before a workout you would need some high carb&protein foods. Taking in carbs and protein before you workout will give you the vital energy boost your muscles need to get through your workout.

Similarly, after your workout you are also going to need to intake carbs to help you regain your energy but this will vary depending on what kind of diet plan you are following. You also need to get in as much protein as possible to help your muscles recover and grow back STRONGER

Here are a few different pre/post workout meals that are perfect for anyone looking to make progress.

1.)  PRE – Oats & banana & coffee

2.) PRE – Protein shake & Brown toast topped with wholemeal peanut butter

3.) POST – Veggie omelette with advacado

4.) PRE – Dried fruit and coffee

5.) POST – Chicken breast & Brown rice

6.) POST – Lean steak & Sweet potato

7.) PRE/POST – Poached egg on brown toast

8.) POST – Protein shake & sea bass in salad

9.) PRE/POST – Homemade recovery shakes

10.) PRE – Granola with mixed nuts & 1pint water

 

25 minute HIT cardio & Abs

19 Thursday Mar 2015

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Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.

Box jumps – 3 sets of 20

Burpee push ups – 3 sets of 20

Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)

 

AB circuit X3

Sit up twists – 30

Leg raise – 30

Vertical leg crunch – 30

Flutter kicks – 30

Fat burning circuit

14 Saturday Mar 2015

Posted by in Bodybuiding, Fitness

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This circuit should be done FOR TIME. Please try and have little no rest between exercises to keep the intensity up. Make sure prior to this circuit and stretch off all major muscle groups.

X1

  1. 2k treadmill run
  2. 20 pull ups
  3. 20 burpees
  4. 20 push up
  5. 20 Jump squats
  6. 20 shoulder press with bar
  7. 20 jumping lunge
  8. 20 Dips
  9. 20 Mountain climber
  10. 20 hanging leg raise

High rep leg workout for girl

10 Tuesday Mar 2015

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Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.

Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.

warm up & Pre stretch

  • Warm up – 5 minutes treadmill 
  • Pre stretch: 
  • Standing quad stretch: 10-15 second
  • Standing Hamstring stretch: 10-15 second
  • Standing calf stretch: 10-15 second
  • Adductor stretch: 10-15 second

 

Jumping lunge: 3 sets of 50 reps 

Box jumps: 3 sets of 15-20 reps 

Barbell squats: 3 sets of 20 reps 

Hamstring curl machine: 3 sets of 20 reps

Calf raise machine: 3 sets of 20-30 reps

Cool down – Bike 5 min

*Repeat pre stretches for post stretches

Monster traps

22 Sunday Feb 2015

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Building thick traps are key when it comes to completing your upper back and shoulders. They are one of the most noticeable muscle groups if they are formed correctly. This being said, alot of people tend to neglect them or don’t train them properly at all. When it comes to the trapezius muscle, many people find that hitting them with as much weight as possible works really well. I tend to superset trap workouts to really up the intensity and get as good of a pump as possible. Not only do they look great but they also massively help with your posture, If your one of those people that tend to slouch your shoulders or you sit at a desk all day, forming well rounded/strong traps are a must. You don’t need to spend hours on end shrugging but along as you get them in at the end of your back or shoulder workout (or both) once or twice a week, you will soon see some great progress.

*Make sure when performing these exercises that you maintain form and take a slow/ controlled pace throughout the repetition. Also make sure your going through the complete range of movement.

*Neck must be stretched of prior to this workout.

Here’s a great workout that is going to help you on your way to ‘ monster traps’.

EZ curl bar upright row – 3 sets of 8-10 reps

Barbell forward shrug – 3 sets of 8-10 reps

Barbell rear shrug – 3 sets of 8-10 reps

Dumbbell backward circle shrug – 3 sets of 8-10 reps

 

HIT Full body circuit #intense

13 Friday Feb 2015

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Here is a super intense full body circuit that has 10 different stations. You are going to be on each station for 45 seconds with 15 second break in-between each station.Once you have completed all 10 stations, rest for 2 minutes then repeat 2x. Be sure to warm up before giving this ago and make sure you’ve stretched off all of your major muscle groups. This workout is great for anyone who is trying to lose fat and really shred up.

* the weights you will be needing are going to have to be light enough that you can go 60 seconds without stopping.

1. Barbell squat – 45 seconds

2. Push ups – 45 seconds

3. Pull ups  – 45 seconds

4. Bent over dumbbell row – 45 seconds

5. Mountain climbers – 45 seconds

6. Bench step ups – 45 seconds

7. Dumbbell shoulder press – 45  seconds

8. Burpees – 45  seconds

9. Jumping lunge  – 45 seconds

10. Plank – 45 seconds

Reverse rep bench press

29 Thursday Jan 2015

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The reverse rep is my favourite way to bench press! It completely shreds all your muscle fibres in your chest and you gives you an amazing pump. The reverse rep technique is great for anyone who is trying to overcome a plateau or maybe your simply bored of your usual chest routine.

How to:

 

For those who are unfamiliar with the reverse rep, its basically when you get in the starting position on the bench as you usually would. You then lower the bar very slowly until the bar touches your chest, then your spotter will take the weight and bring the bar up for you or give you alot of help. You then lower the weight again slowly and repeat the same procedure. It should take you about 10 seconds for the bar to be completey touching your chest on the eccentric phase of the rep and then about 2-3 seconds to lock out on the concentric upward phase. The spotter should take about 70-80% of the weight when they help bring the bar up.

I usually do this every other week when i train my chest, For example on week 1 i will do my usual chest routine then on week 2 i will mix it up and add in the reverse rep presses. Note that you will have to drastically reduce the weight. So don’t try and press your usual weight because you struggle. I would also advice to completely stretch your chest of and warm up before trying this to avoid damaging any of your muscle as this technique is pretty advanced.

Give it a go and see how you get on x