Fat and funny?

We all know the funny fat kid Jonah Hill, but if you have seen the trailer for the new 21 Jump Street movie you will also see that he is not so fat anymore.

Whether his choice was purely a role related one, losing weight to look older and take on more serious roles, or inspired by Mr Pitt (who is always fit in his physique). What matters is that Jonah had a goal and achieved it.

I would like to think that he will have more success then some of the female yo-yo dieters, in keeping the weight off since he hasn't carried out a yo-yo diet! In the article from dailymail.co.uk Jonah is quoted as saying,

'It was just mostly diet. I wish there was some crazy thing that I did, like a pill or a genie or something.

'I went to see a nutritionist, and he told me what to eat to change my habits and stuff.'

As much as diet was the key, a nutritionist diet over a fad yo-yo or detox diet is part of the game changing goal achievement. Jonah has lost around 18 kg!

Also as mentioned in this radio interview exercise has also been key!



So eat right, get moving and do the hard work to get fit and be rewarded, unless you can find a genie…

Above and beyond inspiration!

This is the second of my motivational music pieces.

This one was sparked by a readers suggestion for motivational music.

Trance around the world, presented by Above and Beyond.

If you are into your trance and dance this is definitely an option.

You can download the podcasts for free using your computer. There is also a iPhone app that will allow you to not only follow all of the news and info, but also stream the podcasts that have occurred. I was listening to some today through my phone, early in the morn before anyone was in and I was pretty happy with the mix. There was an annoying “Trance Around the World, with Above and Beyond” whispered a number of times while I listened. Besides that annoying part the casts had a semi private radio station feel to it, I would say that this would be great pumped through a home gym or gym stereo system but… don’t forget this will take up internet data like any other audio streaming.

So if you’re looking for some audio motivation and want to hear something new or let someone else be your DJ, let Above and Beyond take control of your next workout audio requirments

MMSOTW!

It is motivational music selection time again, and this time I have 2 corkers to blast.

This is the first part, and fits the usual format, the other is a little different.

I came across this little number a while ago. Being a child of the 80’s it strikes well in my disco/club loving heart. So it only seems fitting that I re-rediscovered it just the other night, at a club.

It is none other than Haddaway’s, “What is love” number, remixed by Klaas (who has featured on this blog before). Made famous by some gym junkie wanna-bee’s Doug and Steve, it is also fitting that this song would find its way into my iPod and get me pumped up.

So crank up the bass and let this little ditty push you further. Just don’t break any windows…

EOTW!

Well yesterday was National Arm Blitz day according to Max's!

So in homage here is my exercise of the week.

French Press! Not the coffee, the exercise.

This can be done in many arrogant positions.

Seated, standing, laying which ever suits your own arrogance.

1. Grab a bar ( e z bar preferred, it helps position the wrists better). Weight it up.
2. Grab the bar with an over hand grip and raise it over your head, elbows facing forward.
3. Lower the bar behind your head. Keep your upper arm movement minimal. Pause at the bottom of the movement. Push back up focusing on using your triceps to make the movement.
4. Repeat making sure you look as French and arrogant as possible.

Tip: if you do this lying down you start with the bar in a bench press type position above your head.

Aw haw haw, have fun!

Pop Pop Pop! Early morning kick start!

While still running in EDST I was up early on my last day off of holiday to get my jog on with my beautiful fiancé.

A week of holiday and rest was nice, but it's now time to crank it up again!

I'm going to drag her out of bed each morning to have a jog.

You always feel refreshed and powered up after! Ready to tackle the day.

No time for fitness? There is always time even if it is just in the morning.

Jog, run, star jump in your lounge, push ups in the bathroom or some weights in the courtyard. Most gyms are even open as early as 6 to get a session in before work.

So bring on the morning calorie burn!

My tip is to not eat breaky before doing an intense morning work out water only and not too much, else you'll feel sick.

This can also be a great time to uses a pre workout supplement as most ask for you to use these on an empty stomach. The caffeine will give you morning even more Pop Pop Pop!

MMSOTW

I know I missed the exercise of the week but I did give out 2 non gym workouts instead.

So the week starts again, with a new song addition for getting motivated.

So here we are with…



Nah kidding. Unfortunately no where to be found on my mp3 player.
Besides his poor rap rhyming the music and the clip are quite the motivator.

4 days till Amp it up time!

So, now I am counting down the days till I start my new routine.

After almost 12 weeks of muscle punishing weights and building, I will be switching to an intense cutting routine, which will involve massive amounts of cardio and deep burning weight sets.

Aw yeah! Always keepin the goal on the move.

Till then I shall enjoy my brief holiday…

Jealous?

You got a table and chairs? You got a GYM!

OK, so I still want to try the tower 200, body by Jake, but how about those of us who don't want to spend any money or are too shy to go to the gym and want to do some apparatus exercises at home?

Or maybe your on a holiday and wish to keep in shape without spending mega bucks on casual gym memberships.

Well I have already dished out a couple of non gym workout tips. so here are two more that require nothing more than two chairs, and a table.

1. Chair Dips. Not the triceps dip kind, the parallel dip kind. take two chairs, place on carpet. Backs facing toward your body. Relatively close to your waist, take grip and... dip. You will of course need to keep your knees well bent behind your body. And you will be best to make sure that the chairs do not slip and are well built for your body weight as you could do some good damage with your hands being incapacitated.

2. Table Row. Hang your self underneath the bottom of the table and grip the top of the table with an overhand grip. Now pull yourself up so your chin and head come up to the top of the table. Keep your back straight and keep the movement steady.

BAM! now your table and chairs are a gym.

Here are a couple of pics to give you the idea.

Got an iPhone? Try this app

For those looking to be time efficient at the gym this app might be just what your looking for.

Go to the app store and type in gain fitness. Download the free app and follow the prompts.

This app gives you choice for equipment available, time available, goals and levels of intensity. It even puts a countdown in automatically for you between sets.

Very good for keeping your workout targeted and fresh.

You can also use the website for setting up a workout plan, so non ipodians don't stress
http://gainfitness.com/



Enjoy the marvels of modern technology.

MMSOTW!

It's come around again.

This is an oldie but a goodie.
Good one to use for letting the music timing to push you!

And besides that there is something motivating about a song that uses screaming in it!

Most of the other bloody beet roots stuff hasn't gone as mainstream as this, something tells me it's Mr Aoki that made the difference.

EOTW!

Sorry for the lateness folks.
Another body weight exercise!
This time…
…
Dips!
Quite an advance one to perform if your fitness isn't up to speed but in the gym you will find assisted machines to help you reach your goal!

1. Find your assist dip machine, or parallel bars to perform the dip on.
2. Begin in an arms full extension position.
3. Allow your body to drop, by bending at the elbows tracking them beside your body and behind you.
4. When your upper arms are almost parallel to the ground, push back up through the motion with focus on your triceps and shoulder. You'll find that you might need to lock your core in to stop excess sway and stay in control.

If you advance from the assist and non assist, you can always strap more weight to your legs.

Dip away folks.

Where to from here?

Variety is the spice of life!
No more true than in the world of fitness. If you put yourself in a rut of doing the same thing for too long, motivation can easily fade.

Keep your workout cycles to 8 or 12 weeks. Make sure after this you reassess your goals! And plan the next routine to achieve this.

My next focus after a couple more weeks on the GVT system will be one of shredding and cutting.

If you don't eventually move on, your body will become very competent at what you have been doing and become too efficient, leaving you with less results. You will also become bored…

So what are you waiting for? Is it time to change your routine yet?

Pre work out boost… or pre work out placebo?

They taste like super sherbet in a liquid, but do they do what they are supposed to or do they do as much as sherbet in water?

I must say I am a believer in the power of a good creatine/pre workout bevy.
They seem to have a reasonable effect on energy levels and blood flow ( love the tingles they give you). But as most recommend there is a limit to how long you should take them for.

I have defiantly felt like I could run for hours on a treadmill, push to heavier weights and have noticed considerable physical change after a stint with a creatine supplement.

How much was down to a mind trick? Who could know. However if you choose this path be warned! There are some that give you quite the let down at the end of their effect. Supplements such as hemorage being one of them.

So ultimate advice. Give one a try but be prepared for 2 things, bad taste and results.

Also be aware of.
Mood swings
Acne
Hyperactivness
Mixing with other drugs…

MMSOTW!

This one is more inspirational as a video than it is as just a song, but I thought I'd put it in as it is always good to see other people working out while your working out… even if the equipment isn't there! Wiley always seems to get me with his boppy beats

Hey boys, hey girls…superstar Dj! Here we go

There comes a time in carrying out your exercise that you might find yourself turning to toning using weights instead of cardio. Be careful, this can take a hit at your self esteem.

Why?

Because you will begin to put on a kg or two.

Remember the old saying muscle weighs more than fat? I do. I used to use the line as an argument when I was younger and got called fat… but there is truth to it.

1 kg of fat takes up as much space as a bottle of wine, 1 kg of muscle, a coke can!

So as you start to tone, or gain muscle that wasn't there before. Expect some weight gain on the scales.

But don't let it dent your efforts. This is why in my new years revolution post I didn't tell anyone to weigh themselves Besides causing a weight watching by day punishment, it doesn't reflect your progress all of the time.

So if you've found that after weeks of effort you gain 1 or 2 don't stress yet. Just keep working it.

Yeah buddy!

EOTW!

Dead lifts.
Sounds painful… can become painful! If you don’t do it right.
This is an exercise that can benefit the rest of your workouts because of the leg muscles and lower back that it will strengthen.
But as mentioned above, you can do it wrong and if you do that you will suffer; this exercise is considered an advanced exercise.

1. Load up a barbell with a low weight.
2. Take a stance about shoulder width apart.
3. Squat down near the bar and using an overhand grip grab the bar just a little out from shoulder width.
4. Now this is where you need to concentrate the most. Lock your core to keep your back as flat as possible. Push up through your lower legs and through your upper legs to raise the bar.
5. As you raise the bar push your hips forward and pause at the top of the movement.
6. Now reverse the motion 100%. Don’t cheat and “cat” arch your back on the way back down! Keep everything the same.
7. Repeat and increase weight as required. Remember never start off at full weight, work your way up and don’t overdo it.

TIP
*Use lifting straps to help with concentration with the lift rather than concentrating on keeping a grip.
*Perform this on sideways in front of a mirror to watch your posture.

*Alternatively you can use a small dumbbell or a medicine ball as the barbell substitute.

Here is an always funny clip of Ronnie Coleman getting pumped for a couple of dead lifts, his technique could be better... but his psych up always gives a laugh!

Addiction!

One of the things I live for is my gym sessions.
It gets me through the day.
I love it.
I think… I’m addicted too it.
I don’t feel right going without it for a week.
Even on holidays I want to get my fitness on.

But is this a bad thing?

Body dismorphia maybe? Am I addicted to changing the things on my body that I don’t feel look right?

Isn’t everybody a little guilty of that?

Even if you just think it and not do anything about it?

But what if… you CAN do something?

What if you are the one in control of how your body is presented?

That perhaps is the addictive part, when you realise that the hard work and effort is actually paying off and you are getting dividends in return.

I say bring on the addiction.

END motivational rant.