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My client Rich blasting his circuit training

My client Rich blasting his circuit training

Rich blasting the circuits bodyweight style
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My client Rich blasting his circuit training

 

Yep my client Rich blasting his circuit training again. Man has become a machine! Here we are performing back to back exercises to maximise fat loss and muscle gains. Rich is using the rope to perform a variation of 1 arm press ups. This is a great exercise to place a greater stress through the one side of the body, especially in the pectoral, shoulder and tricep region. Not an easy one but very effective at building strength and muscle/reducing fat. We are then combining this exercise with under hand pull ups. This way we maximise fat loss and muscle gains by having minimal rest between exercises and as we are working opposite muscle groups it enables Rich to continue to work hard without being to fatigued by the previous exercise. Under hand pull ups are great for lat and back development and bicep development. Circuit body weight training is an effective way to gain some serious strength and educate the body on how to move properly. Its all well and good lifting weights, they have there place, things like big moves. Snatch, clean and press, squats are all good examples. Bad examples are bicep curls, tricep extensions.. these are pointless movements that only use a tiny muscle at any one time. You want to maximise your time and your results. So you concentrate on big movements that use a lot of muscles. Pull ups, press ups, dips, squats…

Rich is working hard on his 90 day challenge goals and is well on his way to achieve them.

Like what you see, get in touch.

Sweet and tasty, Pineapples Rock!

 

Pineapples not only taste great but are packing dense nutrients that will aid your performance in the gym and overall health!

1: 1 fresh cup contains 131% of your recommended daily intake of vitamin C. This helps keep you healthy, heal, increase your uptake of iron, meaning higher haemoglobin and red blood cell production leading to a more efficient heart and lungs! Great for all you cardio kings and queens :).

2: Contains riboflavin, also known as vitamin B2, plays a significant role in the production of energy. It helps in the conversion of carbohydrates to sugar, which fuels the body’s many functions.

3:People who eat pineapples will have a lower risk of developing Asthma due to certain nutrients.  The nutrient is beta carotene  which is found in plant foods like pineapple, carrots and  apricots.

4: Helps prevent cancer! Due to high levels of the antioxidant vitamin C.

5: Increase in fertility! Pineapples high in antioxidants such as vitamin C, beta carotene as well as minerals and vitamins like copper, zinc have the ability to boost the chances of those looking to conceive.

6: High in potassium that helps maintain muscle mass! Diets that are  low in potassium can result in muscle wastage! Especially as we get older. Higher protein intake and potassium rich foods need to be consumed. The tasty pineapple comes to your aid :).

7: The antioxidant vitamin C helps fight skin damage caused by the sun,pollution,reduces wrinkles and aid in improving the overall appearance of a persons skin.

 

 

 

5 ways to maximize your HIT workouts

5 Ways to Supercharge Your HIIT Routine

All credit ERIC VELAZQUEZ

Know what’s fun? Anything but steady-state cardio, that’s what. No, this will not be another scathing indictment of treadmill running, but there is, with each new wave of research, little evidence to justify the use of low-intensity steady-state (LISS) cardio for anyone but the endurance-athlete crowd.

It used to be that this was the preferred method of slimming down or “tightening up” for many a physique-minded athlete. But over the last decade or so, the lab coats have systematically abandoned this approach in favor of high-intensity interval training, or HIIT, which calls for several near-max-effort work segments interspersed with short periods of recovery.
The reasons for this seismic generational shift are legion, but chief among them is HIIT’s ability to burn fat at a faster rate while preserving or increasing muscle mass and with far less of a time investment than LISS cardio. The mechanisms behind these perks are many, but they can be boiled down to a single, fundamental truth: Harder training yields better results.
In fairness, low-intensity training is not without its merits. LISS holds a number of benefits over HIIT, including a greater per-session caloric impact and a greater positive effect on your body’s ability to use oxygen. Even for those whose main goals revolve around aesthetics, this type of training can hold great value — including as a recovery tool — and should be part of the weekly routine, just to a far lesser degree than once thought.
But if you’re going to push it to the redline multiple times in a single session — even if only for a few seconds — it’s important to give yourself every advantage possible. Here are a few ways to ensure that your HIIT stays hot:
1. Mind Your Ratios
High-intensity activity, such as a 100-meter sprint or an out-of-the-saddle interval in an indoor cycling class, places a high demand on working muscles as well as the central nervous system. You don’t want to rest too long, but you also don’t want to deprive your body of rest. Remembering that the focus is on max effort, there’s no need to rush recovery.
Many people favor work-to-rest ratios of 1:2 — 30 seconds of high-intensity work followed by 60 seconds of rest, for example. But what’s known about energy systems suggests that it may be more worth your while to aim for a ratio closer to 1:5, or 30 seconds of rest followed by 150 seconds of recovery. Researchers at the University of Western Ontario in Canada found that subjects who performed four to six 30-second sprints with four minutes of rest after each sprint lost twice the fat of a steady-state group — a ratio of 1:8.
HIIT+ Don’t be in a rush to dive into that next interval. Instead, focus on giving a max effort on every single sprint.
2. Upper-Body HIIT
Though the majority of the research has revolved around running or cycling, new research published in the Journal of Strength and Conditioning Research has shown that a tussle with the battling ropes — 15-second work intervals followed by 45 seconds of rest — held benefits similar to the lower-body activities.
HIIT+ With upper-body HIIT, your arms and delts may feel the burn, but your lungs won’t be missed either. Battling ropes, boxing, hand cycling or even combo activities like the Airdyne bike will provide a metabolic boost akin to sprinting.
[Read More: 5 Quick Ways to Challenge Your Pull-Up]
3. HIIT-Specific Supplements
Short, explosive bouts of activity focus mainly on the phosphagen energy system, which relies on the chemical reactions of adenosine triphosphate and creatine phosphate. This produces energy at a very high rate for anywhere from six to 30 seconds. After that, other energy systems start to take over.
During your bouts of recovery, your phosphagen stores are recuperating. And if more creatine is available, this fuel is easier to synthesize, keeping you training faster and harder through each interval. As your intervals progress, your muscles also start to fatigue through other mechanisms, such as the accumulation of lactic acid. This can be buffered through the ingestion of beta-alanine. Caffeine has been shown to acutely increase strength, delay fatigue and blunt the pain associated with high-intensity exercise.
HIIT+ Make sure that you take in three to five grams of creatine and two to three grams of beta-alanine 30 minutes before your intervals. Adding a 200- to 300-milligram dose of caffeine anhydrous can help you push through your late intervals.
4. Be Exclusive
With low-intensity cardio, a familiar practice is to perform it following your weight work. This is ideal because your body will tap into fat faster in the absence of glycogen (which you left in the weight room). But HIIT, done right, is not the type of training that likes to share space with others. Because it places such a high demand on your body, joints and nervous system, HIIT is best done as an exclusive workout.
HIIT+ If you want to run faster or train harder on every one of your intervals, schedule your HIIT on a day when you are not training weights. Also, allow at least 48 to 72 hours before your next HIIT session.
5. Food Prep
LISS advocates who use it to shed weight like to do it — at least on occasion — on an empty stomach because, again, the glycogen-depleted state that your body is in upon waking makes for a more favorable fat-burning environment.
But this also can eat away at valuable, hard-earned muscle tissue because fat stores are not easily converted to fuel by the body. If you’re doing HIIT, however, you’re likely more concerned with preserving and/or building muscle, so going on empty is probably not advisable. Also, the absence of nutrients can result in you hitting the wall faster than you had planned, leaving your max-effort work looking sub-spectacular.
HIIT+ Don’t do HIIT on an empty stomach. Try to get at least one whole-food meal in ahead of your workout, or, if you must train early, take down about 10 grams of branched-chain amino acid for fuel and to aid in muscle preservation.

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.

Energy Crash? Not any more………

 

 

Carbohydrates

Are a macronutrient that your body needs in high doses on a daily basis for proper functioning. When you eat carbohydrates, they get converted to glycogen and either used immediately for energy, providing a steady dose of blood sugar, or they are stored in the muscles and liver for energy at a later time. Simple carbs, by contrast, cause a spike in blood sugar that quickly dissipates. For sustained energy, eat foods rich in complex carbs.

WHOLE GRAINS

Whole grains are high in fiber, have moderate protein levels, are low in fat and are also a good source of complex carbs. Specific examples include millet, oats, wheat germ, barley, wild rice, brown rice, buckwheat, oat bran, cornmeal and amaranth. Any product that is made from these grains is also complex as well. Whole grain bread, bagels, buns and rolls are examples of these. Also pasta, macaroni and breakfast cereals that are made from whole grains are complex carbohydrates.

FRUITS

Fruits are high in water content, fiber, vitamins and they have virtually no fat at all. Fruits packed with complex carbohydrates include apricots, oranges, plums, pears, grapefruits and prunes.

VEGETABLES

Vegetables are high in water, low in fat, have multiple vitamins and minerals, and most varieties are complex carbs. Broccoli, cauliflower, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus are all examples of these.

LEGUMES

Legumes are oftentimes called pulses. These are characterized by seeds that have an exterior pod surrounding them. Beans are a type of legume that is a complex carbohydrate. Specific examples include lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans.

So to sum up, EAT COMPLEX CARBS for sustained energy :)

If you need and more info or have any questions just ask.

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.

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