Tag Archives: ripped

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

 

 

25 minute HIT cardio & Abs

19 Thursday Mar 2015

Posted by in 6pack, Abworkout, Muscle

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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

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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

Posted by in Fitness, girls workouts, Uncategorized

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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

Abdominal blocks

05 Thursday Mar 2015

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Instead of the usual high repetition based ab workouts like sit up and crunches, this workout is going to incorporate weighted exercises which helps to really build the thickness of your rectus abdominis. This is a circuit based workout so make sure you take little to no rest in-between exercises and take no longer than 45second-1min breaks.

3 sets 

Hanging leg raise – 10-15 repetitions

Rope crunches – 10-15 repetitions

Med ball twists – of 15 reps (either side)

Cable wood chopper – 10-15 reps (each side)

Ab roller for 6 pack abs

26 Thursday Feb 2015

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The ab roller is a classic piece of kit but rarely gets used by your average person in the gym. Not only does it hit hit your abs like you’d never believe but it also works your entire core and results in total body strength. If your gym does not have one handy for you to use then you can easily pick one up online or most fitness stores for a very reasonable price. Another reason why its such a great piece of kit is because its so portable and all you need is a matt or cushion for you knees and a flat floor and your ready to go!

There is a few different ways you can use the ab roller/wheel but the most basic and the most effective is the kneeling ab roll out.

Kneeling ab roll:

1.) Start in the kneeling position with the ab roller in front of you.

2.) Grip either side of the ab roller with your hands firmly.

3.) slowly begin to roll out whilst keeping at tight core until your body is in a straight position.

4.) pause at the bottom then slowly roll back to the start position.

Try 3 sets of 10-15 reps (or what ever you can get)

*Be sure to warm up and stretch of your whole body (especially your back)

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

New mass gainer back workout

07 Saturday Feb 2015

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Here is a new back workout that is going to really help you add some good mass and gain strength at the same time. There are tons of isolation exercises when it comes to training your back but here I’ve focusses on the main compound exercises that you can incorporate into your workout. Notice how i haven’t added many of the isolation exercises like the single arm dumbbell row or any kind of isolation rope pulls. The reason for this is because the exercises i have chosen are the most effective when it comes to building thick mass and strength. You can do this workout every other week, one week try and throw in some isolation exercises and aim for some higher repetitions and the next give this a go.

Weighted pull ups: – 4 sets of 6-8 *go heavy

Close grip lat pull down: – 4 sets of 6-8 reps

Bent over barbell row: – 4 sets of 6-8 reps

Cable seated rows: – 4 sets of 6-8 reps

Deadlifts: – 3 sets of 4-6 reps