Getting a lean body and Kevlar-like abs doesn't happen automatically. It takes hard work and time spent at the gym, as well as a diet rich in protein.
As long as it's the right kind of protein.
Everyone knows that fats are bad and that carbohydrates are suspect, but protein can do no wrong--or so we thought. While many proteins are good, there are some that can be bad for your health.
First, we all know that protein is supposed to be good for us, but what does it do exactly? Protein is essential for a balanced diet, because it builds muscle and collagen. According to the director of health promotion & communication at Harvard University, Dr. Lilian Cheung, protein is the building block of enzymes, hormones, immune factors and many other molecules that are critical to the body. Harvard's online magazine , Nutrition Source, states, "Adults need a minimum of one gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues."
That means a person who weighs 140 pounds should consume about 63 grams of protein per day--the equivalent of two large chicken fillets--which, for most people, isn't a problem. Weight loss stems from a process called ketosis, which is the basis for the Atkins diet, in which, if all of the starch is removed from one's diet, the body will begin to release fat--instead of storing it--and then burn it as fuel. But that doesn't mean that the more protein you eat, the more fat you lose, because, in the end, protein still contains calories--even in small amounts--and once it turns into fat, the body won't be able to burn all of it at once. Losing weight is about expending more calories than you consume.
The trick is learning the good proteins from the bad, and how much you need.
"What makes a protein good is its nutrient base, how it was raised and farmed, its omega-3 fatty acid value and if it's high or low in saturated fat," says Oz Garcia, nutritionist and author of Look and Feel Fabulous Forever. Omega-3 fatty acids are a type of polyunsaturated fat--a good fat--found primarily in fish, which has healing properties for patients with heart disease.
Soy-based products are surprisingly controversial. While soya-based products used to be primarily for strict vegetarians and the lactose-intolerant, it has now taken its place in the dairy aisle as a type of 'super food,' because it is a vegetable-based protein that packs plenty of nutrients. Soya is making its way into more items than just soy milk, and some nutritionists warn that having too much could have hormone-altering side effects. That's because soya contains phytochemicals and phytoestrogen, which are great for women undergoing menopause, but not so great for the average person.
The best way to stay healthy is with a balanced diet--one that provides adequate amounts of essential nutrients and leaves a person feeling satisfied after they eat. In fact, most foods naturally combine protein, carbs and fat, which is why a low-carb or no-carb diet is unrealistic.
SO KNOW WHAT YOU EATING AND STAY LOOKING GOOD!
Thursday, 21 July 2011
Saturday, 16 July 2011
Strength Train to Recover From (and Prevent) Injury
Think you’re immune to injury? You’re not. No matter what your age or physical shape, you can easily take one wrong step on the field, at the gym, or even on the dance floor and find yourself unable to lift the weight, pass the ball, or shake that shimmy.
The shoulders, lower back, knee and hip are all particularly prone to injury, but most people don’t build up the strength in these areas that help prevent it. That’s why physical therapy centers are constantly filled with seemingly in-shape people who didn’t take the proper steps to care for their insides as much as they did their well-built outsides.
If you find yourself sidelined by a minor injury, don’t despair. You can significantly reduce your recovery time by adding some simple strengthening exercises to your exercise program. Below you’ll find eight excellent injury-recovery exercises that can help speed your body back to health. If you’re already injury-free, try adding these exercises to your workout routine to build strength and prevent injury.
Remember that these exercises are meant to treat minor new and recurring injuries, or to prevent injuries by strengthening the area. Always check with your doctor before starting any new exercise routine, and, if a particular problem continues, see a doctor who specializes in treating sports injuries.
Rotator Cuff Exercises
The shoulder’s rotator cuff muscles are one of the human body’s most problematic areas. Help prevent and recover from rotator cuff injuries with these simple exercises:
Progressive resistive exercises, external rotation: Lie on the floor or a gym mat on one side with a towel or small pillow bracing your head for comfort. Allow your bottom arm to lay flat on the ground and close to your body. Bend the elbow of your upper arm so that your upper arm is running along your body, your elbow is at a 90-degree angle, and your forearm is draped across your body with your hand touching the floor. Keeping the elbow of your upper arm against your body, raise your forearm up toward the ceiling until your hand is pointing upward, then reverse and bring your hand back to the starting position. Repeat 10 times with one- to two-pound weights (dumbbells if you have them or a can of uncooked beans if you don’t). If you are already injured, repeat twice a day until your strength returns, then continue once a day until full use returns to the shoulder. If you are not injured, do one set several times per week as a warm-up exercise to prevent injury. Remember to alternate sides to keep your strength balanced across both shoulders.
Progressive resistive exercises, internal rotation: Lie on one side as you did with the external rotation, but reverse your arm position. Your upper arm should be resting along your upper side and hips, and your lower arm should be bent at the elbow with the forearm at a 90-degree angle to your body and resting against the floor. Keeping your lower elbow close against the body, bring your lower forearm up from the floor and across your body until your forearm is perpendicular to the floor, then lower it back down to starting position. Repeat 10 times with the same weights you used for the external rotation exercises. Do twice a day until your strength returns, then continue once a day until full use returns to that shoulder.
Lower Back Exercises
Who hasn’t hurt their lower back? Help alleviate lower back injury and prevent it with these floor exercises.
Prone back extension: Lie on your stomach on the floor or on a gym mat with your arms straight and held out in front of you. Lift your arms and upper body and legs off floor simultaneously. Be sure not to arch your neck—leave it neutral. You should look and feel like a plane ready to land. Hold for ten seconds and then return to the starting position. Repeat three times twice a day.
Superman: Lie on your stomach on the floor or on a gym mat with your arms out in front of you. Keeping your head and neck neutral, lift your left arm and right leg together until they are both six inches off the floor. Hold for a count of two, then lower back to starting position and repeat on the other side. As your back strengthens over time, increase the difficulty of this exercise by separating the upper body lift from the lower. First lift only the torso and the arms while keeping the legs on the floor, and then repeat with just the legs rising from the hips.
Hip Exercises
Not only little old ladies hurt their hips. Skiers and soccer players are particularly prone to hip injury, but just about any sport that uses your lower body puts your hips at risk of injury.
Strengthening prone hip extension: Lie on the floor or a gym mat on your stomach. Tighten the muscles on the front of one thigh, then lift that leg eight to 10 inches from floor, keeping your knee locked. You should feel the buttocks on the raised leg tighten. Hold for 10 seconds, and then relax down to starting position. Repeat five times with both legs twice a day.
Hip hikers: Stand on a well-built, steady stool or a flat bench with your weight on one leg and your other leg unsupported and hanging over the edge of the stool or bench. Keeping both knees locked throughout the movement, lower your unsupported heel toward the floor by tilting your unsupported hip down. Your stool or bench should be tall enough so that your lowered foot never touches the ground. Lower and raise the hip 10 times, then switch legs and do the other hip.
Knee Exercises
The knee is one of Mother Nature’s most complex and amazing creations—and one of her most delicate. Use these knee-strengthening exercises to prevent and recover from minor knee injury:
Strengthening wall slides:Stand about one foot away from a wall with your back to the wall. Lean back until your shoulders are touching the wall, then slowly lower your buttocks toward the floor until your thighs are parallel to floor. At the bottom of the movement, your hips and knees should be in one straight line—never let your hips go below knee level or let the knees pop out in front of your toes. Think of your body like a standard chair—a 90-degree angle at your hips, and a 90-degree angle at your knees. Hold for five seconds, then return to the starting position. Repeat 10 times and do twice per day if your knees are bothering you. Once you have recovered from your injury, do one set of 10 reps per day for maintenance.
Step-ups:Stand on a stair step, stool, flat bench or strong stable chair that can handle your body weight. Slowly bend your right leg and lower your left foot to the floor. Straighten your right leg and return to the starting position. Do 10 repetitions, then switch legs and do 10 more reps. Do three sets of each leg twice per day until your knees feel stronger, and then drop down to once per day until your full strength has returned.
The shoulders, lower back, knee and hip are all particularly prone to injury, but most people don’t build up the strength in these areas that help prevent it. That’s why physical therapy centers are constantly filled with seemingly in-shape people who didn’t take the proper steps to care for their insides as much as they did their well-built outsides.
If you find yourself sidelined by a minor injury, don’t despair. You can significantly reduce your recovery time by adding some simple strengthening exercises to your exercise program. Below you’ll find eight excellent injury-recovery exercises that can help speed your body back to health. If you’re already injury-free, try adding these exercises to your workout routine to build strength and prevent injury.
Remember that these exercises are meant to treat minor new and recurring injuries, or to prevent injuries by strengthening the area. Always check with your doctor before starting any new exercise routine, and, if a particular problem continues, see a doctor who specializes in treating sports injuries.
Rotator Cuff Exercises
The shoulder’s rotator cuff muscles are one of the human body’s most problematic areas. Help prevent and recover from rotator cuff injuries with these simple exercises:
Progressive resistive exercises, external rotation: Lie on the floor or a gym mat on one side with a towel or small pillow bracing your head for comfort. Allow your bottom arm to lay flat on the ground and close to your body. Bend the elbow of your upper arm so that your upper arm is running along your body, your elbow is at a 90-degree angle, and your forearm is draped across your body with your hand touching the floor. Keeping the elbow of your upper arm against your body, raise your forearm up toward the ceiling until your hand is pointing upward, then reverse and bring your hand back to the starting position. Repeat 10 times with one- to two-pound weights (dumbbells if you have them or a can of uncooked beans if you don’t). If you are already injured, repeat twice a day until your strength returns, then continue once a day until full use returns to the shoulder. If you are not injured, do one set several times per week as a warm-up exercise to prevent injury. Remember to alternate sides to keep your strength balanced across both shoulders.
Progressive resistive exercises, internal rotation: Lie on one side as you did with the external rotation, but reverse your arm position. Your upper arm should be resting along your upper side and hips, and your lower arm should be bent at the elbow with the forearm at a 90-degree angle to your body and resting against the floor. Keeping your lower elbow close against the body, bring your lower forearm up from the floor and across your body until your forearm is perpendicular to the floor, then lower it back down to starting position. Repeat 10 times with the same weights you used for the external rotation exercises. Do twice a day until your strength returns, then continue once a day until full use returns to that shoulder.
Lower Back Exercises
Who hasn’t hurt their lower back? Help alleviate lower back injury and prevent it with these floor exercises.
Prone back extension: Lie on your stomach on the floor or on a gym mat with your arms straight and held out in front of you. Lift your arms and upper body and legs off floor simultaneously. Be sure not to arch your neck—leave it neutral. You should look and feel like a plane ready to land. Hold for ten seconds and then return to the starting position. Repeat three times twice a day.
Superman: Lie on your stomach on the floor or on a gym mat with your arms out in front of you. Keeping your head and neck neutral, lift your left arm and right leg together until they are both six inches off the floor. Hold for a count of two, then lower back to starting position and repeat on the other side. As your back strengthens over time, increase the difficulty of this exercise by separating the upper body lift from the lower. First lift only the torso and the arms while keeping the legs on the floor, and then repeat with just the legs rising from the hips.
Hip Exercises
Not only little old ladies hurt their hips. Skiers and soccer players are particularly prone to hip injury, but just about any sport that uses your lower body puts your hips at risk of injury.
Strengthening prone hip extension: Lie on the floor or a gym mat on your stomach. Tighten the muscles on the front of one thigh, then lift that leg eight to 10 inches from floor, keeping your knee locked. You should feel the buttocks on the raised leg tighten. Hold for 10 seconds, and then relax down to starting position. Repeat five times with both legs twice a day.
Hip hikers: Stand on a well-built, steady stool or a flat bench with your weight on one leg and your other leg unsupported and hanging over the edge of the stool or bench. Keeping both knees locked throughout the movement, lower your unsupported heel toward the floor by tilting your unsupported hip down. Your stool or bench should be tall enough so that your lowered foot never touches the ground. Lower and raise the hip 10 times, then switch legs and do the other hip.
Knee Exercises
The knee is one of Mother Nature’s most complex and amazing creations—and one of her most delicate. Use these knee-strengthening exercises to prevent and recover from minor knee injury:
Strengthening wall slides:Stand about one foot away from a wall with your back to the wall. Lean back until your shoulders are touching the wall, then slowly lower your buttocks toward the floor until your thighs are parallel to floor. At the bottom of the movement, your hips and knees should be in one straight line—never let your hips go below knee level or let the knees pop out in front of your toes. Think of your body like a standard chair—a 90-degree angle at your hips, and a 90-degree angle at your knees. Hold for five seconds, then return to the starting position. Repeat 10 times and do twice per day if your knees are bothering you. Once you have recovered from your injury, do one set of 10 reps per day for maintenance.
Step-ups:Stand on a stair step, stool, flat bench or strong stable chair that can handle your body weight. Slowly bend your right leg and lower your left foot to the floor. Straighten your right leg and return to the starting position. Do 10 repetitions, then switch legs and do 10 more reps. Do three sets of each leg twice per day until your knees feel stronger, and then drop down to once per day until your full strength has returned.
Saturday, 2 July 2011
Great gyms in the past
Some things have changed over the years, some things haven't. Take gyms for instance. Gyms are for training, not for feeling or looking good. What happened to the old hardcore gyms?In these old time gyms, you didn't find any bullshit reading materials. No newspapers, no magazines, nothing. Pleasant conversation? Didn't exist. Small talk? Nope. This gym was all business. The only conversation you heard was "How much did you squat yesterday?" or "How much are you gonna squat today?" I loved this place. All the dudes were there for one reason and one reason only: To get HUGE.
Back in the day, gyming was a religion! It was a culture all on its own!
Gyms back in the day were the hardest of hardcore!! PURE IRON PUMPING ALL DAY!!
Modern gyms are al fancy and well 'gay'!
we have rubbers around our weights!!
or escalators going up to the gym!!
gyms in the past were tough and proper and the results speak for them self
Wednesday, 22 June 2011
Reasons Why Gym Workouts Beat Home Workouts
Attending the Gym Gets You Out of Your Comfort Zone.
The number one concern that you should have when you start to lift weights to build muscle mass, is to make sure you are always giving your muscles a shock to take your muscles out of their comfort zone, as that's the only way they will continue to grow. This means that you will need to focus your mindset on that.
The easiest way to begin adapting that mindset is to get yourself out of your comfort zone first. Taking yourself from one room to another in your home still means you will face distractions from activities, people or events that happen in your home. This will lead you to get side tracked at times. What usually happens then is that you are no longer 'in the zone' of your workout. Once that happens it's very hard to adapt that train insane mentality again. So the first step you need to take before taking your muscles out of their comfort zone, is to take yourself out first.
Which leads me to my next point.
Focus On One Thing Only.
You are more likely to succeed if you focus on one task at a time, instead of everything at the same time. Which is what will happen when you workout from home. Picture this...
You eat a good meal (No problem)
You relax and let that meal digest (No problem)
You prepare for your work (No problem)
You begin your workout
Possible problems
Phone rings
People within your household demanding your attention (Wife/ Husband/ Sister/ Brother/ Mother)
Those same people come to join and watch you workout
Your favorite TV program comes on
Your instant messenger starts ringing in the other room, which draws you away to have an online conversation (5 minutes will turn into 30 minutes)
You remember an important task that needs to be completed. You run off and do it.
This list could go on and on AND ON!
The point I'm making here is that there is no way you can continuously focus on taking your muscles to the next level, workout after workout, operating in an environment such as this. Actually, you can. But just know it will take you twice the time to get the same results, had you decided to go to the gym.
Which again, leads me to my next point.
The Gym Has The Tools For The Job.
Builders, Web developers, Fire men, Plumbers. It doesn't really matter which profession I talk about. If you take one of those professionals tools away, they will do a s****y job. And the same rules apply when the goal is to 'effectively' build muscle. Now let's put things into a visual perspective for one moment and make a hardcore comparison between the tools you have availble at home compared to the tools you have availble at the gym.
Home
Spare room/ Garage:
100kg Cast iron weights set, dumbbells, Barbell
A 'decent' weights bench
Chin up bar
Exercise ball, stability ball,Power blocks
The gym:
Locker room and shower (Hygiene)
Gym staff (Maintain the order of the gym, replacing weights, save you time from doing tasks that sap your energy)
Cafeteria (Relax before a workout)
Other gym goers (People to network with)
GYM BEATS HOME WORKOUTS!! i can go ALL day giving you reasons why!
Train like a beast always!
The number one concern that you should have when you start to lift weights to build muscle mass, is to make sure you are always giving your muscles a shock to take your muscles out of their comfort zone, as that's the only way they will continue to grow. This means that you will need to focus your mindset on that.
The easiest way to begin adapting that mindset is to get yourself out of your comfort zone first. Taking yourself from one room to another in your home still means you will face distractions from activities, people or events that happen in your home. This will lead you to get side tracked at times. What usually happens then is that you are no longer 'in the zone' of your workout. Once that happens it's very hard to adapt that train insane mentality again. So the first step you need to take before taking your muscles out of their comfort zone, is to take yourself out first.
Which leads me to my next point.
Focus On One Thing Only.
You are more likely to succeed if you focus on one task at a time, instead of everything at the same time. Which is what will happen when you workout from home. Picture this...
You eat a good meal (No problem)
You relax and let that meal digest (No problem)
You prepare for your work (No problem)
You begin your workout
Possible problems
Phone rings
People within your household demanding your attention (Wife/ Husband/ Sister/ Brother/ Mother)
Those same people come to join and watch you workout
Your favorite TV program comes on
Your instant messenger starts ringing in the other room, which draws you away to have an online conversation (5 minutes will turn into 30 minutes)
You remember an important task that needs to be completed. You run off and do it.
This list could go on and on AND ON!
The point I'm making here is that there is no way you can continuously focus on taking your muscles to the next level, workout after workout, operating in an environment such as this. Actually, you can. But just know it will take you twice the time to get the same results, had you decided to go to the gym.
Which again, leads me to my next point.
The Gym Has The Tools For The Job.
Builders, Web developers, Fire men, Plumbers. It doesn't really matter which profession I talk about. If you take one of those professionals tools away, they will do a s****y job. And the same rules apply when the goal is to 'effectively' build muscle. Now let's put things into a visual perspective for one moment and make a hardcore comparison between the tools you have availble at home compared to the tools you have availble at the gym.
Home
Spare room/ Garage:
100kg Cast iron weights set, dumbbells, Barbell
A 'decent' weights bench
Chin up bar
Exercise ball, stability ball,Power blocks
The gym:
Locker room and shower (Hygiene)
Gym staff (Maintain the order of the gym, replacing weights, save you time from doing tasks that sap your energy)
Cafeteria (Relax before a workout)
Other gym goers (People to network with)
GYM BEATS HOME WORKOUTS!! i can go ALL day giving you reasons why!
Train like a beast always!
Saturday, 18 June 2011
Train insane or remain the same!
5x5 training is a standard protocol that is also an extremely effective way to pack on size and strength. It was a favorite of Reg Park. You will find two detailed programs below that are sure to improve your goals of gaining mass!
Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set.
Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down.
Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells.
A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.
option 1:
Monday:
option 2:
Day 1:
Key Points
Option one involves three full body workouts per week. This is a great program for people that have solid recovery abilities, lifestyles that are not too stressful, and solid nutrition each day.
Option two is for people that need more time between each workout. You have more days before a training day repeats itself and more time for recovery.
The workouts are split into upper body one day and lower body the next day so that you have less to focus on. Both programs work very well. One will work better for you than the other so try them both out and monitor your progress. Stick with the one that works best for you.
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Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set.
Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down.
Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells.
A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.
option 1:
Monday:
- A-1: Double Military Press
- A-2: Alternating Renegade Row
Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.
- B-1: Double Kettlebell Front Squat
- B-2: Double Kettlebell Swing
Same directions as A-1 and A-2
- Wrap up with Double Windmill 2x5 l,r (left and right)
Take two minute breaks in between each set. One complete set equals five reps on each side.
- A-1: Double Floor Press
- A-2: Double Bent-over Row
Same directions as above
- B-1: Double Front Squat
- B-2: Double Snatch
Same Directions as above
- Wrap up with TGU 2x5 l,r (left and right)
Take two minute breaks in between each set. One complete set equals five reps on each side.
- A-1: Seated Military Press
- A-2: Renegade Row
Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.
- B-1: Double Kettlebell Front Squat
- B-2: Double Kettlebell Swing
- Wrap up with Double Windmill 2x5 l,r (left and right)
Take two minute breaks in between each set. One complete set equals five reps on each side.
option 2:
Day 1:
- A-1: Double Military Press
- A-2: Double Bent-over Row
- B-1: Double Floor Press
- B-2: Double Renegade Row
- Wrap Up with TGU 5x5 l,r (left and right)
- A-1: Double Front Squat
- A-2: Double Snatch
- Wrap Up with TGU 5x5 l,r (left and right)
Key Points
Option one involves three full body workouts per week. This is a great program for people that have solid recovery abilities, lifestyles that are not too stressful, and solid nutrition each day.
Option two is for people that need more time between each workout. You have more days before a training day repeats itself and more time for recovery.
The workouts are split into upper body one day and lower body the next day so that you have less to focus on. Both programs work very well. One will work better for you than the other so try them both out and monitor your progress. Stick with the one that works best for you.
Wednesday, 8 June 2011
Healthy diets
If you've tried to lose weight in the past, you'll know that it's difficult to keep the kilos down. That's why we created two eating plans with which long-term weight management is indeed possible.
Here are some simple rules on healthy eating that absolutely anyone can follow if they put their minds to it.
The ten rules:
Get down to and maintain your desirable body weight
Reduce your total fat intake, particularly your intake of saturated fats
Ensure adequate intake of mono- and certain poly-unsaturated fats
Reduce your intake of foods high in cholesterol
Reduce your intake of foods high in trans fats
Increase your fibre intake
Use sugar and foods high in simple carbohydrates in moderation
Use less salt
Eat a variety of foods
Drink alcohol only in moderation and regularly rather than in binges
Drink enough water or other fluids throughout the day (let thirst be your guide - remember that drinking too much water can actually be dangerous)
Healthy food choices include:
Fats, oils and nuts
Sunflower, canola, olive and soya oils
Soft margarines (check the label to see if it's free of trans fats)
Non-stick vegetable sprays
Almonds, pecan, hazelnuts and peanuts in moderation
Meat, fish and poultry
Lean cuts only
Portion sizes must be 90g to 120g a day – about the size of your palm
Eat chicken without the skin
Eat fish at least twice a week
Shellfish is fine, but limit your intake of prawns, shrimps and caviar
Tinned fish should be in water or brine
Lentils and dry beans
All types of lentils, peas and beans
Baked beans and other tinned beans
Eggs
Use a maximum of four egg yolks a week and cut down on other foods containing cholesterol if you do eat egg yolk
Milk and milk products
Low-fat and skim milk
Low-fat and fat-free yoghurt
Low-fat and fat-free cottage cheese
Low-fat buttermilk
Breads and cereals
Brown, wholewheat and low-GI bread
Oats, oat bran and maize meal
High-fibre, low-fat breakfast cereals
Low-fat wholewheat crackers
Rice and pasta
Fruit and vegetables
Eat at least five portions of fruit and vegetables every day
Choose fresh fruits instead of fruit juices
Use avocado and olives in moderation
Beverages
Tea and coffee without sugar, diet cold drinks, sugar-free squash
Use sweetened cold drinks in moderation
Use fruit juice in moderation
If you drink alcohol, have no more than two drinks a day (1 drink = 340ml beer or 120ml wine or 25ml spirits). Avoid alcohol if you have high blood pressure or if you are overweight.
Desserts
Choose fresh fruit, jelly, skim-milk custard, fat-free or low-fat yoghurt, fruit ices, fruit yoghurt
Avoid the following foods:
Fats and oils:
Butter
Hard brick margarine, brick cooking fat, lard
All fried foods
Coconut and biscuits containing coconut
Mayonnaise
Meat, fish and poultry:
Fatty beef, pork and mutton
Processed meats such as salami and polony
Organ meats such as offal, liver and kidneys
Tinned meat and pies
Take-aways such as fried chicken and hamburgers
Deep-fried foods such as doughnuts and samoosas
Milk and milk products:
Full-cream milk
Condensed milk
Cream, artificial cream, coffee and tea creamers
Full-fat ice cream and yoghurt
Full-fat cheeses
Breads and cereals:
White bread and rolls
Refined breakfast cereals
Salted, high-fat savoury snacks
Biscuits, cakes, puddings, chocolates, fudge etc.
Crisps, corn crisps, other savoury snacks
Here are some simple rules on healthy eating that absolutely anyone can follow if they put their minds to it.
The ten rules:
Get down to and maintain your desirable body weight
Reduce your total fat intake, particularly your intake of saturated fats
Ensure adequate intake of mono- and certain poly-unsaturated fats
Reduce your intake of foods high in cholesterol
Reduce your intake of foods high in trans fats
Increase your fibre intake
Use sugar and foods high in simple carbohydrates in moderation
Use less salt
Eat a variety of foods
Drink alcohol only in moderation and regularly rather than in binges
Drink enough water or other fluids throughout the day (let thirst be your guide - remember that drinking too much water can actually be dangerous)
Healthy food choices include:
Fats, oils and nuts
Sunflower, canola, olive and soya oils
Soft margarines (check the label to see if it's free of trans fats)
Non-stick vegetable sprays
Almonds, pecan, hazelnuts and peanuts in moderation
Meat, fish and poultry
Lean cuts only
Portion sizes must be 90g to 120g a day – about the size of your palm
Eat chicken without the skin
Eat fish at least twice a week
Shellfish is fine, but limit your intake of prawns, shrimps and caviar
Tinned fish should be in water or brine
Lentils and dry beans
All types of lentils, peas and beans
Baked beans and other tinned beans
Eggs
Use a maximum of four egg yolks a week and cut down on other foods containing cholesterol if you do eat egg yolk
Milk and milk products
Low-fat and skim milk
Low-fat and fat-free yoghurt
Low-fat and fat-free cottage cheese
Low-fat buttermilk
Breads and cereals
Brown, wholewheat and low-GI bread
Oats, oat bran and maize meal
High-fibre, low-fat breakfast cereals
Low-fat wholewheat crackers
Rice and pasta
Fruit and vegetables
Eat at least five portions of fruit and vegetables every day
Choose fresh fruits instead of fruit juices
Use avocado and olives in moderation
Beverages
Tea and coffee without sugar, diet cold drinks, sugar-free squash
Use sweetened cold drinks in moderation
Use fruit juice in moderation
If you drink alcohol, have no more than two drinks a day (1 drink = 340ml beer or 120ml wine or 25ml spirits). Avoid alcohol if you have high blood pressure or if you are overweight.
Desserts
Choose fresh fruit, jelly, skim-milk custard, fat-free or low-fat yoghurt, fruit ices, fruit yoghurt
Avoid the following foods:
Fats and oils:
Butter
Hard brick margarine, brick cooking fat, lard
All fried foods
Coconut and biscuits containing coconut
Mayonnaise
Meat, fish and poultry:
Fatty beef, pork and mutton
Processed meats such as salami and polony
Organ meats such as offal, liver and kidneys
Tinned meat and pies
Take-aways such as fried chicken and hamburgers
Deep-fried foods such as doughnuts and samoosas
Milk and milk products:
Full-cream milk
Condensed milk
Cream, artificial cream, coffee and tea creamers
Full-fat ice cream and yoghurt
Full-fat cheeses
Breads and cereals:
White bread and rolls
Refined breakfast cereals
Salted, high-fat savoury snacks
Biscuits, cakes, puddings, chocolates, fudge etc.
Crisps, corn crisps, other savoury snacks
Monday, 30 May 2011
roids
If u not getting bigger, not getting stronger.... Just go on roids! Ya u may die from liver or kidney failure.. Or get so mmuch acne that girls don't look at you.. Or you will probably be kicked off your sports team because you 'cheating'... Its fine! Because you will be huge!!
Okay no, I'm kidding, roids are dump! Because at the end of the day you will look out of proportion, have acne, be angry all the time, waste money and loose nearly all your gains!!
Rather train naturally and in 4, 5years, you'll have the most amazing body you've always wanted!!
Look at any guy who has taken juice and look at them now, how fat they are! Top rugby players have retired because of to much roids!! WWE wrestlers have died!
Is it really worth it??
Okay no, I'm kidding, roids are dump! Because at the end of the day you will look out of proportion, have acne, be angry all the time, waste money and loose nearly all your gains!!
Rather train naturally and in 4, 5years, you'll have the most amazing body you've always wanted!!
Look at any guy who has taken juice and look at them now, how fat they are! Top rugby players have retired because of to much roids!! WWE wrestlers have died!
Is it really worth it??
Wednesday, 25 May 2011
some more gyming jokes :)
THIS IS THE FUNNIEST THING I'VE READ ABOUT GYM!!
if you catch your kid smoking cigarettes you can:
A) forbid him (always backfires) or B) make him smoke cigarettes all day until he pukes. So if you think your kid might be queer, bring him to a men’s locker room and make him look at all these disgusting naked men all day. After he sees 347 gross, saggy, sweaty, back-acne-infested, hair-clump-having naked dudes, there is no way he will want to be gay. This is the only way to un-gay him.
You do realize you can’t really “ungay” someone. But looking at old naked people is a great way to make young people vomit. I’ve noticed a major difference between the young and old. Young people are very picky about who they are friends with. There are all sorts of requirements. They have to be as “cool” as you. They have to dress a certain way. They have to have similar interests. For an old person to be friends with another old person, there is one requirement: you need to be alive.
Old people automatically have something in common with each other: the hatred of everything else. It’s a real bond. In my studies of the elderly, I’ve noticed they talk about their health like we talk about sports.
US:
“How ‘bout those Mets?”
“Terrible! No starting pitching.”
THEM:
“How ‘bout your bowels?”
“Irritable! Blood in my urine.”
But at least old nubs aren’t so damn competitive when it comes to stupid stuff. Young dudes are ridiculous.
Dudes playing ball at the gym HATE to lose. So they HATE me. Because I just don’t give a shit! I could lose all day. I’ve got other things going on in MY life.
They yell at me: “Why don’t you hustle? Why don’t you run? Why don’t you jump?”
“Why don’t you get a girlfriend?!!”
Sh!t, I play just to MAKE them lose. I hate those bastards. It’s not all about winning. It’s about killing time.
When I play basketball, I play LAZY MAN’S BASKETBALL. We got rules. No running. No jumping. Sweating is a foul.
You do realize you can’t really “ungay” someone. But looking at old naked people is a great way to make young people vomit. I’ve noticed a major difference between the young and old. Young people are very picky about who they are friends with. There are all sorts of requirements. They have to be as “cool” as you. They have to dress a certain way. They have to have similar interests. For an old person to be friends with another old person, there is one requirement: you need to be alive.
Old people automatically have something in common with each other: the hatred of everything else. It’s a real bond. In my studies of the elderly, I’ve noticed they talk about their health like we talk about sports.
US:
“How ‘bout those Mets?”
“Terrible! No starting pitching.”
THEM:
“How ‘bout your bowels?”
“Irritable! Blood in my urine.”
But at least old nubs aren’t so damn competitive when it comes to stupid stuff. Young dudes are ridiculous.
Dudes playing ball at the gym HATE to lose. So they HATE me. Because I just don’t give a shit! I could lose all day. I’ve got other things going on in MY life.
They yell at me: “Why don’t you hustle? Why don’t you run? Why don’t you jump?”
“Why don’t you get a girlfriend?!!”
Sh!t, I play just to MAKE them lose. I hate those bastards. It’s not all about winning. It’s about killing time.
When I play basketball, I play LAZY MAN’S BASKETBALL. We got rules. No running. No jumping. Sweating is a foul.
Whatever. Who the hell goes to the gym to exercise? I go because I love watching bims work out. “Lose that ass, girl! Sweat, baby!”
One time, I fell off the treadmill because a hot bim walked past in the other direction. Just WAP! Fell right off. It was so worth it though. Because now she's aware that I like her. And when my nose heals, I’m gonna talk to her. Okay, so I’m on a treadmill. There are 8 treadmills lined up side by side in front of a mirrored wall. All of the machines are in use. We’re all doing our thing. Then dude with headphones to my right starts singing in Spanish.
Um, what’s that about?
Then, dude to my left starts rockin’ out, “♫ CARRY ON MY WAYWARD SON! THERE’LL BE PEACE WHEN YOU ARE DONE! ♫"
Uh, what the fuddruckers?
Then this old lady belts out, “♫ PEOPLE, PEOPLE WHO NEED PEOPLE ARE THE LUCKIEST PEOPLE…”
One time, I fell off the treadmill because a hot bim walked past in the other direction. Just WAP! Fell right off. It was so worth it though. Because now she's aware that I like her. And when my nose heals, I’m gonna talk to her. Okay, so I’m on a treadmill. There are 8 treadmills lined up side by side in front of a mirrored wall. All of the machines are in use. We’re all doing our thing. Then dude with headphones to my right starts singing in Spanish.
Um, what’s that about?
Then, dude to my left starts rockin’ out, “♫ CARRY ON MY WAYWARD SON! THERE’LL BE PEACE WHEN YOU ARE DONE! ♫"
Uh, what the fuddruckers?
Then this old lady belts out, “♫ PEOPLE, PEOPLE WHO NEED PEOPLE ARE THE LUCKIEST PEOPLE…”
They were really getting into it too! Waving their arms like a conductor… dude was playing air guitar while running on the treadmill… old lady making strained faces in the mirror like she was trying to pass a watermelon through her ass.
What the hell is going on here?! SHUT UP!! Running was easy. Listening to Streisand combined with Classic Rock and Spanish music was making me sweat. Then. Finally. My evil looks must have paid off.
They shut up.
What the hell is going on here?! SHUT UP!! Running was easy. Listening to Streisand combined with Classic Rock and Spanish music was making me sweat. Then. Finally. My evil looks must have paid off.
They shut up.
Copious, delicious silence. A deep, fresh breath of quiet air in my lungs.
“♫ CARRY ON MY WAYWARD SON!!! THERE’LL BE PEACE WHEN YOU ARE DONE!!! ♫"
“♫ PEOPLE, PEOPLE WHO NEED PEOPLE ARE THE LUCKIEST PEOPLE… ♫”
“♫ HOY HE VUELTO A CAER, NO PUEDO SOPORTAR, LAS FOTOS DEL AYER!! ♫”
They won. I left. They high-fived each other. Then one of their buddies showed up to take my place. Those bastards!
My breast experience was when this bim in the gym was bouncing on the treadmill in a sports bra. No t-shirt, just the sports bra. Her huge natty hooters were JIGGLING! Overflowing. I never ran so fast in my life. It was like her face-pillows were a carrot-on-a-stick in front of me. I imagine that’s how marathon runners do it. It’s the secret of how the Kenyans win every year. They imagine they are running in pursuit of the biggest, softest face-pillows ever. And they only have 2 hours to get to them. 26 miles doesn’t seem like so far to run when hooters are involved.
But N.E. WAY, I was staring at her bouncing bra-bubbles in the mirror. Some nubs try to be slick. They get a quick glimpse. Get in. Get out. Like a criminal. But my mental photography doesn’t last that long. I need a prolonged, lascivious stare. Sometimes I stare so hard my cornea will pop out of my eye socket.
I don’t know, it’s like I’m cheating off her breasts on a Math test. I got a lot of answers but I just want one more peek!!
NOTE: Since this story has been published, my gym membership has been revoked. I’m not sure why. Something about how I offended their gay, female, and senior members. How was I supposed to know the manager of the health club was a lesbian named Mildred?!
“♫ CARRY ON MY WAYWARD SON!!! THERE’LL BE PEACE WHEN YOU ARE DONE!!! ♫"
“♫ PEOPLE, PEOPLE WHO NEED PEOPLE ARE THE LUCKIEST PEOPLE… ♫”
“♫ HOY HE VUELTO A CAER, NO PUEDO SOPORTAR, LAS FOTOS DEL AYER!! ♫”
They won. I left. They high-fived each other. Then one of their buddies showed up to take my place. Those bastards!
My breast experience was when this bim in the gym was bouncing on the treadmill in a sports bra. No t-shirt, just the sports bra. Her huge natty hooters were JIGGLING! Overflowing. I never ran so fast in my life. It was like her face-pillows were a carrot-on-a-stick in front of me. I imagine that’s how marathon runners do it. It’s the secret of how the Kenyans win every year. They imagine they are running in pursuit of the biggest, softest face-pillows ever. And they only have 2 hours to get to them. 26 miles doesn’t seem like so far to run when hooters are involved.
But N.E. WAY, I was staring at her bouncing bra-bubbles in the mirror. Some nubs try to be slick. They get a quick glimpse. Get in. Get out. Like a criminal. But my mental photography doesn’t last that long. I need a prolonged, lascivious stare. Sometimes I stare so hard my cornea will pop out of my eye socket.
I don’t know, it’s like I’m cheating off her breasts on a Math test. I got a lot of answers but I just want one more peek!!
NOTE: Since this story has been published, my gym membership has been revoked. I’m not sure why. Something about how I offended their gay, female, and senior members. How was I supposed to know the manager of the health club was a lesbian named Mildred?!
Monday, 23 May 2011
Get big and party hard!!
WHATS UP WHATS UPPPPPPPPP :)
time to train big to get big!! get the body u want and make those shirts fit tight and party it up on the 4TH JUNE at the RAGE INTRO 2 PARTYYYYYYYYYY :D
==========
G&G Productions
==========
presents
===========
An All White Affair
===========
at
=========
Manhattan Club
=========
This is the second Rage Festival Introduction Event of the year and promises to be bigger, better and louder than the previous party!
Headlining the night is the mix Meistro DJ Kent with Royal K, G-Funk, Spindoctor and your Rage residents Mojo and Dj Dunn playing in the slots around him.
Tickets are limited to 1500 so make sure you get them early to avoid disappointment.
Dress in all white and you will be revealed on the night with an amazing lighting extravaganza being rigged.
Tickets:
R80 - pre sold.
R100 - At the door.
For tickets get hold of meeee (LUKE SPOLANDER) on 082 779 9834 or bbm me on 23C098F9 :D going too be sooooo bigggg :)
Monday, 16 May 2011
get your best body!!!
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Sunday, 15 May 2011
Gym joke
Heres just a joke i was told today and thought it was funny and true! :)
A guy walks up to a personal train in gym and says, "my bru what machine should i use to impress that girl over there" , personal trainer looks at him and says, "the ATM machine out side".
Have a laka week this week and remember to increase your weight each week. Even if its by 5kg's!!
A guy walks up to a personal train in gym and says, "my bru what machine should i use to impress that girl over there" , personal trainer looks at him and says, "the ATM machine out side".
Have a laka week this week and remember to increase your weight each week. Even if its by 5kg's!!
Saturday, 14 May 2011
Saturday... 2nd day off!
Today is another rest day! and hopping you partied hard last night!! get some rest! :)
hoping u did a good arm session yesterday!
Gym is a hobbie, an addiction..... it helps relax someone! Allows others to take anger out! take a break from stress and work! and women!
Getting big requires total dedication and training very hard! which sometimes can be a pain in the ass!
heres some inspirational pictures! enjoy :)
hoping u did a good arm session yesterday!
Gym is a hobbie, an addiction..... it helps relax someone! Allows others to take anger out! take a break from stress and work! and women!
Getting big requires total dedication and training very hard! which sometimes can be a pain in the ass!
heres some inspirational pictures! enjoy :)
Wednesday, 11 May 2011
Todays your day off :( !!
Todays a sad day!! you don't get to gym!! :(
But dont let that stop you from doing a sick AB'S workout and some cardio!
All of that helps you get your perfect body! Use today to relax and stretch all your muscles so when you train tomorrow you feeling good and strong!
It would be a good idea to save a bit of money for supplements as these will help you alot!
A good combo which does work and world be worth doing research on is this :
Muscle Science - Anabolic (mass builder/glutamine/creatine stack)
Muscle Science - ZMA (testosterone booster)
Weider - Amino 6000 (amino acids)
Gyming can cause huge injuries if not done properly so be careful and dont push over your limit! train nice and take it easy!
But dont let that stop you from doing a sick AB'S workout and some cardio!
All of that helps you get your perfect body! Use today to relax and stretch all your muscles so when you train tomorrow you feeling good and strong!
It would be a good idea to save a bit of money for supplements as these will help you alot!
A good combo which does work and world be worth doing research on is this :
Muscle Science - Anabolic (mass builder/glutamine/creatine stack)
Muscle Science - ZMA (testosterone booster)
Weider - Amino 6000 (amino acids)
Gyming can cause huge injuries if not done properly so be careful and dont push over your limit! train nice and take it easy!
Tuesday, 10 May 2011
Great gymming sets and supplement advice
Hey everyone! :)
This blog is aimed at all the guys, but if you a big strong muscular woman feel free to try!
When you gym, doing the correct sets and reps per set is important!
Im going to tell you my gymming plan for each muscle group. per day
im putting up yesterdays and todays gym plan and will update it regally!
An important thing to remember is that you need to push yourself , BUT if you cant push that weight for the allocated number of reps per set then you wasting your time! Try push the weights i have said below, but if you cant, push what you are comfortable with!
Mondays:
Today we going to train chest.
Getting a big chest is always good so push yourself and start your week of gym off strong!
Remember to warm up shoulders and chest with light weights(4 or 6kg dumbbells)
Number of sets PER exercise: 4 and Number of reps PER set: 10 (unless stated otherwise)
i do sell most brands of all supplements in the northcliff area!
This blog is aimed at all the guys, but if you a big strong muscular woman feel free to try!
When you gym, doing the correct sets and reps per set is important!
Im going to tell you my gymming plan for each muscle group. per day
im putting up yesterdays and todays gym plan and will update it regally!
An important thing to remember is that you need to push yourself , BUT if you cant push that weight for the allocated number of reps per set then you wasting your time! Try push the weights i have said below, but if you cant, push what you are comfortable with!
Mondays:
Today we going to train chest.
Getting a big chest is always good so push yourself and start your week of gym off strong!
Remember to warm up shoulders and chest with light weights(4 or 6kg dumbbells)
Number of sets PER exercise: 4 and Number of reps PER set: 10 (unless stated otherwise)
- Incline bench press:
- Warm up on 60kg
- Set 1: 70kg
- Set 2: 80kg (try between 8-10 reps)
- Set 3: 100kg (between 4-5 reps)
- Set 4: 100kg (between 4-5 reps)
- Incline dummbell fly press:
- Set 1: 14kg
- Set 2: 16kg
- Set 3: 20kg
- Set 4: 24kg
- Normal bench press:
- Set 1: 70kg
- Set 2: 80kg
- Set 3: 100kg (try between 4-5 reps)
- Set 4: 120kg (try between 4-5 reps)
- Machine fly super set: (You super set between each machine none stop)
- pectoral fly press machine:
- Set 1: 60kg
- Set 2: 65kg
- Set 3: 70kg
- Set 4: 75kg
- Chest press machine: (close grip so it works fly's)
- Set 1: 60kg
- Set 2: 65kg
- Set 3: 70kg
- Set 4: 75kg
Tuesdays:
Back. This is my favorite muscle to train.
Big back is always good!!
warm up with wide grip pull up's (5reps and 3sets) just to get the blood flowing
- Lat pul down machines: (remember when doing this exercise do not use momentum to pull the weight down! focus on using your lats! On the machine there will be a place to hook your knees in, lift that up all the way so you dont use it to help you pull the weight down!
- Set 1: 60kg
- Set 3: 70kg
- Set 4: 80kg
- Set 5: 90kg
- Sitting rows: when doing this, remember keep back straight and when you pull the bar towards you, you must feel you back squeezing!
- Set 1: 65kg
- Set 2: 75kg
- Set 3: 95kg
- Set 4 push yourself by doing a proper drop set 10reps each weight non stop :
- 105kg
- 95kg
- 75kg
- 65kg
- lateral back row: (do not do each side at the same time)
- Set 1 : 60kg
- Set 2: 80kg
- Set 3: 100kg (6-8 reps)
- Set 4: 100kg (6-8 reps)
- Lastly my favorite. DEAD LIFT!! This is an essential exercise to do as it helps put grow muscle and is pure strength (NB!! If you do not know how to dead lift then do not push these weight, start light and get your form right when doing it, ask for help if necessary)
- Set 1: 100kg
- Set 3: 120kg
- Set 4: 140kg (6-8 reps)
- Set 4: 160kg (3-5 reps)
NB... remember to stretch before and after for each exercise and stretch before each set!
drink water before each set or after each set. And pase yourself!
When it comes to supplements you DEF need a protein shake to take in mornings and after gym
and a pre work out before gym to get that extra boost of energy that will help alot during your sets!
When it comes to protein shakes my brands i prefer is SSN, Miogen and Supplement SA and when it comes to pre work out's i love SSN , SPS and Supplement SA brands :)
if you have any queries leave me an email or comment and i can help!
i do sell most brands of all supplements in the northcliff area!GYM HARD!!
remember.... "If the bar ain't bending, you just pretending"
Monday, 2 May 2011
What foods are good and bad? And how to train properly
Foods!
What's heathy and what's bad for you....Its simple, DONT eat fast foods! ( for e.g. Mac donald's).
Focus on high protein, high carb meals. You need to eat lots of heathy food to grow!
For those who gym and are wondering why they not gain muscle size... its because you not eating properly!
Jay cutler (Famous body builder) eats currently 6500cals a day just to maintain 300lb of muscle.
you need to eat at least 3 times as much as you are now to see results.so thats 6-8 proper meals a day!
Roast chickens, Pure beef, potatoes, veggies, pasta!
don't misunderstand what I'm saying, don't eat so much you cunder!! eat till you full and eat a little more after.
Gym!
When you gym you have to do it properly! You don't TRY push heavy heights if you cant do proper reps!
There's Gyming, and there's body building, and yes there's a BIG difference!
Im ONLY focusing on gyming proper.you need to train a muscle group PER DAY! Train 5 day a week and a 2day break, but your breaks cant be right after each other. When you train for example back, you do 4sets for each part of your back and try do 8-10reps each set. And last set do your max for 6reps. Train like this for months while taking the right safe supplements and eating properly like i've explained and you'll see HUGE natural results.
Some useful tips:
- Try training with someone, that way you have someone to push you while you doing your sets and to spot.
- Don't push a weight you know you cant do or you'll injure yourself and could be off gym for more then 6 months.
- Don't take illegal substances as it can damage your body and could lead to death if not taken properly.
- Lastly training is fun! Don't favor one muscle group! Train every muscle group well! You should be a little stiff in the morning, Thats a GOOD sign!
In my next blog i'll give intense work outs for all muscles groups and supplement advice.
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