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1arm pull throughs to a press with 12kg using the TRX

1 arm pull throughs to a press with 12kg using the TRX

 

1 arm pull throughs to a press with 12kg using the trx
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1 arm pull throughs to a press with 12kg using the TRX

 

Using the TRX ropes is a great way to add functionality and real strength to any gym workout. Using your own bodyweight as a weight brilliant way to incorporate the abdominal muscles and stabilising muscles in most bodyweight movements. When I talk about real strength I mean not sitting down on a machine, resting your triceps on some lovely padded foam and curling your biceps with a weight you can’t lift properly!

Real strength is the ability to lift ones bodyweight effectively,efficiently and for reps. 

Performing one 1 arm pull throughs to a press using a 12kg kettle bell is an advanced move. You have to have good grip strength, pull up strength, core strength and even the hamstrings and bum will have to contract to allow you to perform the move correctly. You see how many muscles are involved here? There all big muscles too, meaning greater muscle building and fat loss and greater more effective workouts in a shorter amount of time.

A simple low lying bodyweight pull up using the TRX:

Thing is with bodyweight movements they are always working another muscle your probably not even aware of. So a simple low lying pull up with your feet on the floor of even in a bent position will greatly work the back muscles, lats, trapezius, rhomboids, biceps and abs. So in this one we are woking 5 different muscles but there is more, your pecs or chest have to contract and relax to allow you to perform this move, your triceps also. Your hamstrings and bum will also contact to allow you to perform the move. So in this one simple enough move we or you will be using 9 different muscles!!

Effective, fun and challenging: 

You can make bodyweight moves as easy or as hard as you want. You don’t need fancy equipment, you just need you a bar and some ropes. Simple press ups work the chest, shoulders, arms, abs and even the lower back. This exercise can be made easy with knees bent on the floor or harder by putting legs straight. Harder still is explosive push ups, or slowing the movement down so the muscle has to contract for  a longer period of time.

Functional: 

Lifting, pushing and balancing with your own weight will make you very strong, supple, agile and connected. When I say connected I mean traditional gym routines encourage you to isolate muscles, work any given muscle by itself. This encourages stiffness in movement, to be come dis connected from one muscle to another. You may have big biceps but can you do  pull up? Does your body know even how to move so that you could do one? Working with bodyweight movements teaches you to re connect, become strong and flexible. Working out should be about movement and not about working and isolating certain muscles.

Get on the TRX and give it a go. Not sure how just ask me.

 

10 Muscle Building Tips

10 Muscle building tips

SO you want to pack on some muscle? Good because that’s what this article is about! Being toned, muscular, defined and healthy is a good thing. Whether you’re male or female.

 

More muscle means less body fat, more energy, greater performance physically and more confidence mentally.

 

 

 

1:Train using multi joint exercises like squats, dead lifts, Olympic lifts such as clean and jerk and snatch.

 

2:Avoid isolation exercises such as bicep curls unless you have unlimited training time!

 

3:Short rest periods trigger the greater muscle growth, so keep rest to 60 seconds max

 

4: vary the tempo at which you lift the weights, also vary your rest periods, you can move the weight slow or fast, both are great for building muscle when performed correctly.

 

5:Use the hypertrophy muscle building range to maximize muscle growth- 8-12 reps per set and a minimum of 3-5 sets per exercise for small muscles such as the biceps, 6 + for large muscles like the legs.

 

6:Control your exercises, what I mean is make sure the muscle lifts the weight and not momentum.

 

7:Train circuit style, minimal rest maximum effort! Fat burning heaven! Mix up the stations between lower body and upper body, weighted and none weighted exercises. Such as station 1 barbell squats, station 2 press ups bodyweight, station 3 pull ups bodyweight, station 4 lunges weighted. Try 2 stations for 30 seconds each, rest 1 minute, go again, repeat.

 

 

8: Push yourself! You can do it! Push out those last few reps, go heavier, perform drop sets at the end of every workout, meaning perform a set to failure on a given weight, immediately go lighter by bout 10-15% and go to failure again, keep going till you just can’t. This is fairly advanced way of training and not for a beginner just to add.

 

9: Train the anaerobic system over the aerobic system to burn the most fat! Simply lift weights, perform body weight exercises, high intensity workouts with minimal rest.

 

10: High intensity sprints to strip the fat, example jog then sprint x 10 then rest for 1 minute and go again. Hill sprints are perfect, sprint up the hill, walk or jog down to catch your breath, repeat and repeat.

Margarine causes Heart Disease?

The difference between margarine and butter?

Both have the same amount of calories, butter is slightly higher in saturated fats 8grams compared to margarines 5grams.

Eating margarine can raise heart disease in women by 53 %!!Butter on the other hand can increase the absorption of nutrients into the body.

Margarine is very high in trans fatty acids and can triple the risk of coronary heart disease. Increases LDL ( bad cholesterol ) and lowers HDL ( the good cholesterol), margarine increases the risk of cancer by 5 fold, decreases your immunity ( meaning you become ill more often) .

Margarine is 1 molecule away from being plastic!!!

Try this leave a tub of margarine in the garage for a week and see what happens, it won’t rot, go off, no flies or insects will go near it. Why? Because it has no nutritional value! It’s basically plastic!
Would you spread a plastic tub on your toast and eat that?

Butter any day guys.

Eat more fat for fat loss?

 

Fat loss, personal trainer, JM Fitness

Its been just over a month since I said I would increase my quality fat intake.

The reason being to see if doing so would make me fatter or would it make me leaner?

Now I must stress that the only change to my diet in the past month has been to eat more quality fats such as almonds, pistachios and walnuts. This way the test can be accurate.

I started off with eating 28grams a day of almonds or any other nuts you like( They MUST be unsalted, un roasted, just pure nuts), then I gradually increased to eating nuts whenever I wanted really. So when I was a little hungry I just got a handful and had a little snack.

I do have two set times to eat my nuts though, 28grams a time and these are for breakfast and then two hours latter. Then as I say I will just snack on them whenever I want.

The Results?

Nuts make you leaner! That’s right increasing the amount of quality fat intake in your diet makes you lose more body fat!! Nuts contain EFA’s ( essential fatty acids) that breakdown fat in the body. Fat attacking fat? Crazy but it works.

So avoid snacking on high carbohydrate foods like chocolate, sweets and cakes when you feel hungry as these make you fat and low on energy. Eat nuts instead to make you leaner and more energised.

James

Six Pack Italian Meal

Mini Italian Frittatas

 

This savory breakfast was inspired by Giada de Laurentiis. It is a quick and delicious start to the day!

Ingredients
1 cup egg beaters
1/2 cup roasted asparagus
1/2 cup chopped extra lean turkey bacon
1/2 Tbsp parsley

Directions
#
In a sauce pan, sauté asparagus and turkey bacon.
Stir together with egg beaters and parsley.
Pour mixture into a mini muffin pan and bake at 375 for 8-10 minutes.

Nutrition Facts

Calories 196
Total Fat2g
Total Carb6g
Protein36g

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What exercises burn FAT?

The best exercise for Fat Burning?

What is HIIT?

 

What is High Intensity Interval Training (or HIIT for short)? HIIT is a variant of exercising that is the quickest way to burn fat and gain muscle simultaneously. How does HIIT work? HIIT optimizes your workout time by utilizing a series of short, high-intensity intervals, followed up by longer, low-intensity intervals. The reason HIIT is so successful is that HIIT’s repeated intervals constantly keeps your body. Your body is never given a chance to “plateau” or get used to one setting, something that is common with other forms of cardio. Due to the nature of HIIT, it is typical to have workouts that are only 20 minutes or less and still burn the same amount of calories as an hour of regular exercising. The best part of HIIT is that it boosts your metabolism and will continue to burn hundreds of calories hours after you are done exercising!

HIIT Training

One of the advantages to HIIT is that it can be applied to almost any form of cardio imaginable and can even be custom tailored to fit any exercising level, from beginners all the way to Olympic athletes! By simply creating your own combination of intervals or using common HIIT workouts such as the 30-90, 30-60, or the 30-30, you can easily integrate HIIT into your own cardio routine. When creating your own HIIT workout, use this simple guideline: typically, the low-intensity interval should be set at a pace where your heart rate is 40-50% of your maximum, and during high-intensity intervals, you should set your pace so that your heart rate is 80-90% of its maximum. The common HIIT workouts employ combinations of 30 seconds of high intensity, followed by either 90, 60, or 30 seconds of low-intensity intervals (depending on skill level). HIIT, although ideal for sprinting, can be adapted to work on treadmills and other gym equipment as well as other sports.

HIIT is a very effective way to get in shape quickly and stay in shape. The key to HIIT’s success is that it constantly keeps your body guessing. HIIT can be strenuous for the first time so make sure to go at your own pace and stay hydrated. HIIT is all about changing it up and fighting the ever looming “plateau effect”, and if used properly, HIIT is one of the best ways to reach your fitness goals.

Essential Fat Loss Tips

Diet Tips for Fat Loss

male fitness, muscle, bodybuilding, fat loss, weight loss

male fitness, muscle, bodybuilding, fat loss, weight loss

Here are some tips on diet for fat loss:

First, you need to work out what your maintenance calories are (There are various methods and equations that you can use to calculate this; most take into account current body mass, height, and activity level). For fat loss you need to make sure that you are having up to 500 calories LESS than maintenance. Depending on how fast or slow you lose the fat you can adjust and tweak your calorie intake each week.

Eat Frequently. Eat every 2-3 hours after waking. This helps keep the metabolism going throughout the day, as well as keeping insulin levels stable (you can see that 3 meals is simply NOT enough, even if they are in small portions).

Complex Carbohydrates. Every meal should have complex carbohydrates [CHO] (i.e. kumara, rice, oats, etc.), quality lean protein (i.e. chicken breast, fish, tuna, salmon, lean beef, egg whites, etc.), and fibrous complex carbohydrates (i.e. vegetables, green ones in particular).

Do NOT avoid fat (except Saturated fat and Trans fats). You need fat in your diet, as fat plays major roles in energy metabolism and other parts of your body (Wardlaw & Hampl, 2007). Make sure to have at least 30-60 grams of good fats (i.e. flaxseeds or flax seed oil, fish oils, peanut butter, nuts – especially almonds and walnuts, hemp seed oil, olive oil, etc.) per day (i.e. this is ~2 tbsp of flaxseed oil or peanut butter) or 15-30% of your daily energy intake (Lambert, Frank & Evans, 2004).

Do NOT avoid complex carbohydrates. You NEED at least 50-100 grams of complex carbohydrates per day for your body to burn fat effectively and to provide the energy requirements of your brain and central nervous system (Wardlaw & Hampl, 2007). A good guideline is to have at least 1 gram of CHO per kg of body mass per day as a MINIMUM (Burke, 2006).

No Extra Sugar. The only sugar needed on a regular basis is the natural sugar found in food; these are mostly found in fruit. Too much sugar plays havoc with insulin levels; you want these as stable as possible throughout the day. The best time to be having sugar is straight after a resistance workout, when the body is trying to replenish muscle glycogen stores (Burke, 2006).

Therefore, make sure that you have a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training (Lambert, et al., 2004; Tarnopolsky, 2006), and then a proper meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.

Eat Enough Protein. Consume adequate protein, to prevent muscle loss and maintain a relatively high thermic effect (Lambert, et al., 2004). Depending on your level of activity and sex, it is recommended to have between 0.8-1.7 grams of protein per kg of bodyweight per day, with females requiring ~15% less protein than their male counterparts (Tarnopolsky, 2006), or 25-30% of your daily energy intake provided by protein for muscle sparing effects (Farnsworth, Luscombe & Noakes, Wittert, Argyiou & Clifton, 2003).

2 Servings of Dairy. It has been proven that two servings of dairy per day help you lose more fat than if you avoid it altogether (DiSilvestro, 2007).

Drink Enough Water. At a minimum your body requires 2.2-3.0 liters of water per day to cover its water needs. For those with higher energy outputs (Wardlaw & Hampl, 2007), good recommendation is to drink 4.5 liters (i.e. a gallon) of water per day. This will help keep your system clean.

Do not drink tea or coffee. Try drinking GREEN tea instead; it helps with thermogenesis, and is especially good if you take it one hour before doing cardio first thing in the morning.

Do not drink alcohol. Alcohol has no nutritional value and is full of calories (Wardlaw & Hampl, 2007).

Cut Down on Salt.
 Minimize salt addition to food. Instead, flavor meals with herbs and spices (i.e. ginger, cumin, cayenne pepper, curry powder, chili powder, and garlic all help thermogenesis).

Eat Natural. Eat most food as ‘natural’ as possible. This means fresh fruit and vegetables, meat, grains, etc. Try not to eat too much packaged food, as it is full of extra calories and sugar (Wardlaw & Hampl, 2007).

It’s OK to Cheat. Most importantly, remember that it is ok to cheat every now and then. Actually the body needs cheat meals. By throwing all the guidelines just mentioned out of the way and having a day where you eat what you want it helps not only your mind, but also in preventing your body from going into starvation mode (i.e. where the body battles you to hold onto the fat as much as it can).

If you prefer not to ‘cheat’, then add in 1-2 higher calorie days (i.e. go up to just above Maintenance, or Bulking, or even slightly higher), with the extra calories coming from quality complex cholesterol.

15 FAT Shredding foods!

 Walnuts

 

All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts.

The real fat hero in most nuts is mono-unsaturated fats. Walnuts are actually a rich source of omega-3s.

One ounce provides almost 3g of alpha-linolenic acid.

Ginger

Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery.

It has also has been shown to boost calorie burn when eaten.

Oatmeal

This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.

In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.

 Avocado

 

 

The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.

Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.

Salmon

This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required.

This way you know you’re getting a direct supply of the fats that turn on fat burning and block fat storage.

 Soybeans

Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef.

Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.

 Water

This just may be your best ally in fighting bodyfat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%.

It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5 pounds of bodyfat!
<strong>Water just may be your best ally in fighting bodyfat.</strong>

 Flaxseeds

They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.

Grapefruit

A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4 pounds over 12 weeks – and some lost more than 10 pounds without even dieting!

Results were likely due to grapefruit’s ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.

 Honey

Yes, it’s a sugar, but it’s fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body.

Honey is also a rich source of nitric oxide (NO) metabolites; ultimately, that means it actually encourages fat release from the body’s fat cells

Peanut Butter

Another source of helpful mono-unsaturated fat that can actually aid fat loss. What’s funny is that many food manufacturers make low-fat peanut butters!

Of course, they replace these healthy mono-unsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don’t add the type of fat you surely want to avoid – trans fats.

 Eggs

Yes, we listed eggs in the muscle-building foods. So how can it also be a fat-burning food?

Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more bodyfat.

Chili Pepper Flakes

Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake.

The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.
 Broccoli

This fibrous carb doesn’t provide many net carbs or calories, but it can make you feel full – one reason why it’s a great food for getting lean.
Broccoli can make you feel full – one reason why it’s a great food for getting lean.
Broccoli also contains phytochemicals that can help enhance fat loss.

 Olive Oil

Like avocados, olive oil is a great source of monounsaturated fats.

Not only do they lower levels of the “bad” type of cholesterol and improve cardiovascular health, but they’re also more likely to be burned as fuel, which means they’re less likely to be sticking around your midsection.