April242014

Mountain Climber into Push-Up into Plank.

All you need is 15 minutes and some floor space. I came up with this as I was waiting for my bath tub to fill up, haha. Have your music gadget nearby.

Perform routine 3 times, resting for 2 minutes at the end but NO rest between the individual exercises. Finish off with jumping jacks for the duration of a random song on your iPod, mobile phone, mp3 player.

Mountain Climber :30
no rest
Push-Up x 10
no rest
Plank 1:00
Rest 2 minutes
Repeat

*Jumping jacks
Complete

April212014
Standing Palms-In Shoulder Press

Here’s a way to put your strength to the test AND grow bigger with an elite overhead exercises. The dumbbell shoulder press except your palms face in.

It gets a lot of muscles in your torso involved, your abs come into gear to keep you steady while your upper chest, traps, upper back and triceps help to press the weight over your head. With this muscle recruitment there’s a test of core strength, shoulder stability and upper body power. As your overhead-pressing strength increases, so will your overall pressing strength for other press exercises.

Here’s what you do: Your goal is to press at least 80% of your body weight. 
Here’s how to do it: Each minute, do three shoulder presses and rest for whatever time remains. Start with 40 to 50% of your body weight (20 to 25% in each hand) and add 2kg per dumbbell each minute thereafter. Go on for 10 minutes or until your form fails.

If you…

Pressed 50-60% of your weight - Average
Pressed 61-70% of your weight - Above Average
Pressed 71-80% of your weight - Strong
Pressed 81-100% of your weight - Ultimate Strength

Standing Palms-In Shoulder Press

Here’s a way to put your strength to the test AND grow bigger with an elite overhead exercises. The dumbbell shoulder press except your palms face in.

It gets a lot of muscles in your torso involved, your abs come into gear to keep you steady while your upper chest, traps, upper back and triceps help to press the weight over your head. With this muscle recruitment there’s a test of core strength, shoulder stability and upper body power. As your overhead-pressing strength increases, so will your overall pressing strength for other press exercises.

Here’s what you do: Your goal is to press at least 80% of your body weight.
Here’s how to do it: Each minute, do three shoulder presses and rest for whatever time remains. Start with 40 to 50% of your body weight (20 to 25% in each hand) and add 2kg per dumbbell each minute thereafter. Go on for 10 minutes or until your form fails.

If you…

Pressed 50-60% of your weight - Average
Pressed 61-70% of your weight - Above Average
Pressed 71-80% of your weight - Strong
Pressed 81-100% of your weight - Ultimate Strength

10PM
Lean and Healthy Braai Recipe

Cooking on an open flame exposes the meat to direct heat, this effectively removes excess fat as it drips away from the food and into the fire.

Here’s a recipe for a fillet steak with baked sweet potato, corn on the cob and guacamole. (The steak is protein packed, the sweet potatoes beat regular ones because of their low glycaemic index, rich in potassium, iron and vitamins. Corn contains vitamin A and the avocados in the guacamole add healthy unsaturated fats to the meal).

Ingredients:
180g fillet steak, 1 medium sweet potato, 1 medium corn on the cob, sea salt and pepper to taste. Extra virgin oil

To make the guacamole:
1 medium ripe avocado
2-3 tbsp smooth cottage cheese
Handful fresh coriander
1 tbsp lemon juice
Salt and pepper to season

Method:

1. Parboil sweet potato until cooked through. Remove from water, marinade in extra virgin oil and sea salt. Wrap in foil and place on the preheated on the braai to bake for 25-30 minutes.

2. Wrap the corn in foil, adding a knob of butter, also sprinkle some salt. Cook on the braai for 15-20 minutes.

3. Sprinkly salt and pepper on fillet steak. Lightly brush olive oil on the steak and cook for 3 minutes on each side OR until you’re satisfied.

4. Serve with baked sweet potato, corn on the cob and homemade guacamole.

Lean and Healthy Braai Recipe

Cooking on an open flame exposes the meat to direct heat, this effectively removes excess fat as it drips away from the food and into the fire.

Here’s a recipe for a fillet steak with baked sweet potato, corn on the cob and guacamole. (The steak is protein packed, the sweet potatoes beat regular ones because of their low glycaemic index, rich in potassium, iron and vitamins. Corn contains vitamin A and the avocados in the guacamole add healthy unsaturated fats to the meal).

Ingredients:
180g fillet steak, 1 medium sweet potato, 1 medium corn on the cob, sea salt and pepper to taste. Extra virgin oil

To make the guacamole:
1 medium ripe avocado
2-3 tbsp smooth cottage cheese
Handful fresh coriander
1 tbsp lemon juice
Salt and pepper to season

Method:

1. Parboil sweet potato until cooked through. Remove from water, marinade in extra virgin oil and sea salt. Wrap in foil and place on the preheated on the braai to bake for 25-30 minutes.

2. Wrap the corn in foil, adding a knob of butter, also sprinkle some salt. Cook on the braai for 15-20 minutes.

3. Sprinkly salt and pepper on fillet steak. Lightly brush olive oil on the steak and cook for 3 minutes on each side OR until you’re satisfied.

4. Serve with baked sweet potato, corn on the cob and homemade guacamole.

10PM

Interval-Style Workout

This style of training can increase kj burn for up to 22 hours. Start doing this and prepare to cut your body fat % significantly. This alone could be your workout for the day.

You’ll need: a medicine ball, jump rope, a stability ball, a pull up bar.

Perform a move for: 30 seconds
Rest: 30 seconds
Perform the cycle: 3 times over

1. Shadowboxing
2. Skipping
3. Walking Lunge
4. Side shuffle with medicine ball
5. High-low exchange (Lie on your back and hold the stability ball between your ankles. Then pass it from feet to hands, keeping your core tight).
6. Box jump
7. Push-up with row
8. Rotational sit-up
9. Burpee
10. Pull up or Chin up

10PM

Using resistance bands in your squat and bench press can be great help in pushing past plateaus. One on side, you will attach them to a barbell by running a band beneath the lower crossbar at one end of the squat rack or bench. Then you’ll loop the band’s ends around the bar itself. Repeat on the other side. Alternatively you can also use heavy weight plates or heavy dumbbells to loops the bands.

10PM
Overhead exercises may hurt your shoulders especially if you’re lacking the strength, mobility and stability to safely lift the bar overhead. Studies have found that athletes who performed rotator-cuff-strengthening exercises had significantly fewer problems. You can strengthen yours by performing side-lying external rotations with light dumbbells.

Overhead exercises may hurt your shoulders especially if you’re lacking the strength, mobility and stability to safely lift the bar overhead. Studies have found that athletes who performed rotator-cuff-strengthening exercises had significantly fewer problems. You can strengthen yours by performing side-lying external rotations with light dumbbells.

April172014
9PM

Go Out Guns Blazing With These Curls

Feeling like you’ve hit plateau in your biceps? Or just not seeing progress? No problem. These curls have been working well for me, they should do your biceps good. The anterior deltoids and traps work as stabilisers while the biceps are worked and the forearms being prime movers. So you won’t really be building bigger biceps and still having tiny forearms.

1. Pronated Dumbbell Curls

How to: Grasp a pair of dumbbells with a pronated (palms down) grip. Set the feet at roughly shoulder width, with a slight bend in the knees. Brace through the core and establish a neutral spine posture. Curl the weights up to your chest, keeping your elbows at your side and eyes straight ahead. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.


Hammer Curls

How to: Grasp a pair of dumbbells with a neutral grip - so that the palms of each hand are facing each other. Set the feet at roughly shoulder width, with a slight bend in the knees. Brace through the core and establish a neutral spine posture. Curl the weights up to your chest, keeping your elbows at your side and eyes straight ahead. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.

Zottman Curl

How to: Grasp a pair of dumbbells with an underhand grip. Set the feet at roughly shoulder width, with a slight bend in the knees. Brace through the core and establish a neutral spine posture. Curl the weights up to your chest maintaining the underhand grip, keeping your elbows at your side and eyes straight ahead. At the top of the movement turn the wrists until the hands are in an overhand, palms-down, position, and lower the weight back to the starting position.

Preacher Curl

How to: Find a preacher curl apparatus with an EZ bar. Grasp the bar using a narrow underhand grip. Keeping the elbows at your sides and your eyes forward, curl the bar up to your chest. Lower the bar under control. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.

1PM
12PM
Another one from Futurelife for the High Protein diet guys, also to be had as a meal or shake. Packed with high protein, whey protein, caseinate, 19 amino acids, high energy, soya protein, 25 vitamins and minerals etc. Its also wheat and gluten free. 
Will set you back about R55 (ZAR) for 500g.

Another one from Futurelife for the High Protein diet guys, also to be had as a meal or shake. Packed with high protein, whey protein, caseinate, 19 amino acids, high energy, soya protein, 25 vitamins and minerals etc. Its also wheat and gluten free.

Will set you back about R55 (ZAR) for 500g.

11AM
“A Re-Feed day is a day where you increase your carbohydrate intake by 100% or more, increasing your calories up to maintenance or slightly above. This is to help restore your Leptin hormone levels. (Leptin is the king of all FAT BURNING hormones!) When dieting and on a low calorie diet, your leptin hormone levels will drop in attempt by the body to spare body fat. (safety mechanism for the human body). With low leptin levels it becomes much harder to burn body fat. So including a re-feed day into your cutting diet will be really beneficial and allow you to continue to burn body fat at an optimal rate. A re-feed is basically taking 1 step back, but 2 steps forward.” Josef Rakich Fitness
April122014
10PM

Great Post-Workout Ideas

Just as important as pre-workout snacks/meals, here are post-workout meal ideas, very important to replenish your system:

1. One or two poached eggs on whole-wheat bread

2. A bowl of stir-fried chicken and vegetables (try pepper, zucchini and carrot) over brown rice

3. Whole-wheat pasta tossed with chicken, broccoli and egg plant

4. Whole-grain cereal or oatmeal, with milk and fruit (such as a sliced banana/berries)

Of course its also good to have your whey and casein shakes pre and post workout, respectively.

10PM

Great Pre-Workout Foods

Oats - Packed with fibre (slow release of carbs). Contain B vitamins, which help convert carbs into energy. You can have a bowl pre-workout. The best carbs and protein combo in a bowl, you need them more together than just protein alone.

Bananas - Packed with carbs that’ll be quick fuel and Potassium; Which aids in maintaining nerve and muscle function. For instance, having some banana with half a cup of Greek yoghurt 30 mins prior to heading to the gym; will give you the carbs and protein you need respectively.

Fruit Smoothies - High in carbs and protein. Easy to make, quick into your system. Try blending half a cup of plain, low-fat yoghurt, half a cup of fruit and 1 cup fruit juice. You don’t have to skip fruits that are high in carbs, really. Protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.

You can also have:

1. Half of a chicken, turkey or lean roast beef sandwich on whole-wheat bread
2. Low-fat string cheese and 6 whole-grain crackers

April112014
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