Motivational music

I haven't done a motivational music post for a while and with the weekend just around the corner I thought it best to give you a few new tunes to workout to. 

This new one from eminem is cranking

It's sacrilegious to touch an ACDC song but I find dub step a powerful lift motivator. 

And this new one from Britney reminds us that if we want it, we gotta work!

AB-solute secrets!

Besides the biceps, I think the next most “fit” indicator that people always strive for are abs.

 

But there are many myths and tips and secrets to building that popping six pack, so many that some people don’t know how to achieve it or are let down when they don’t find what they are looking for.

 

Secret number 1 – everyone has abs, just like everyone has muscles. It’s the ability to see them on people that varies. So lower body fat = visual abs.

Secret number 2 – you don’t need a special “abs day”! If you set up your free weight sessions correctly you can avoid needing a separate day for your abs. Standing with your feet together during most exercises and locking/holding your core while performing these exercises will strengthen your core while you work out your other body parts. To really make them pop, or to strengthen your core (you might struggle with the feet together thing) then you can have a separate abs day to focus on weak points in your core.

Secret number 3 – everyone has a different looking ab structure. Just like the uniqueness of your finger print, your abs are stacked different to everyone else. So don’t feel bad if your abs seem to look disjointed. Mine are stacked like a brick structure, they seem to be slightly offset from one side to the other.

Secret number 4 – you cannot spot target your stomach for body fat loss. Sad but true, just doing ab exercises will not lose fat from around your abs. Just as you cannot spot target fat loss on any other part of your body, it comes down to genetics and luck.

Secret number 5 – you can attack the abs like any other muscle group. To grow use heavy weights/resistance + lower reps and to tone light weight/resistance + higher reps. But remember, as you grow your abs your overall core will increase in size, which from a visual stand point, could make your lower body seem thicker rather than slimmer. SO if your’re looking for a flat and trim stomach, you might want to consider how much ab exercise you do…

Secret number 6 – there are no secret tips to make your stomach fat disappear. Sad I know because there seem to be so many links on the web through sidebar advertising that claim it… there is never a fitness miracle. The miracle is plain and simple health and fitness as a lifestyle, not a FAD diet or trick.

 

So now the secret is out, are you going to get your abs out for summer?

 

Next phase... Beast building!

Some of you by now, know that this October will launch Beast Beach 2013!

So if you are deciding to join in on the fun...cough, cough... What could you be doing to prepare yourself? Well I'm about to start a pretty full on prep routine that borrows from my previous Arnold routines and combines some useful compound movements that will be used on the beach. So here are a few exercises to put into your routine to get BEAST ready!

Kettle bell/plate swing - grab a plate or a kettle bell, stand with your legs apart and take a slight squat with the weight being able to swing between your legs. Then swing it back and then forward carrying the movement through and up almost directly above your head. This movement is going to help with the keg toss!

Rear delt cable fly - you will need a close double cable machine. If adjustable, set up the machine at about shoulder level or a little lower. Grab the handles fromeach  side in the oposite hands. Stand back a little and unfurl your arms to a winged stance. This movement will assist in the slave drags. 

Dumbbell Beginner squat - don't let the name fool you. Place your weights at your sides. Squat down and grasp the weights. Stand back up using proper squat technique (push through the heels and don't lean to far forward) keep squatting for the desired reps, but keep the weights in hand till the final put down.  This squat will get you ready for the wheel barrow. 

I'll try and post a few more exercises to get you prepped even more for the beast beach experience, till then. 

BEAST MODE ON!

As long as it fits my macros!... Brah!

What is a macronutrient and what is a micronutrient?

Even more so, why should you bother to know what these are?

Well once you get your head around these two nutrient groups, you can make better choices for the foods you eat. 

Ok so here's the "simples" macro; protein, carbs and fats. Micro; vitamins, minerals and trace elements. 

So why is this important? With each meal you eat, you should include those macro nutrients in a rich form. And balance it out with micronutrients if they are lacking from your macros!

Your carbs give you energy/fuel while the other two macros give your body to building blocks for repair and growth. So cutting carbs out of ones diet will inevitably lead to tiredness! DO NO CUT CARBS!!! Make better carb choices. Your macro portions should be something like  30% protein, 15% fat, 55% carbohydrates. 

Here are some examples of macros.

Oats - complex "carb"(complex carbs are normally found among more unprocessed foods like whole meal products and veg, these digest slower and power you and your metabolism longer)

Steak - certain cuts have "protein" & essential "fats" (remember not all fats are good for you)

Avocado - essential "fats"

Chicken and turkey - good lean "protein"

Sweet potato - complex "carb"

Broccoli - complex "carb"

These macros all contain good micros as well. Start planning better meals with this in mind and you will lose fat, make gains (if desired) and feel better all round! So long as it fits your macros brah!

 

Power BURGER!!

Here is one of my fav recipes for not only making a healthy meat patty to smash into a self made healthy burger, but it spreads the mince a little further if you are money wise!

1. Grate some sweet potato into a bowl. You decide how much to taste. 

2. Add mince, again you decide how much you want as per the amount of patties you need to make. Add an egg, depending on the batch size you might need to add more. Don't stress about the yokes, they are full of nutrients and won't effect your waistline or bad cholesterol. 

3. Now add some oats and mix together by hand. Add more oats as required to make a patty that holds together.

4. Make your patties to size and squash flat. Coat lightly in flour, corn meal or bread crumbs and spices if desired. 

5. Cook these suckers in a pan, use minimal oil. Flip and keep cooking till cooked through. Then either slap into a burger or add to a salad and eat like a rissole. 

There you have it. You can do the same with turkey mince or chicken mince!

Power BURGER!!

Here is one of my fav recipes for not only making a healthy meat patty to smash into a self made healthy burger, but it spreads the mince a little further if you are money wise!

1. Grate some sweet potato into a bowl. You decide how much to taste. 

2. Add mince, again you decide how much you want as per the amount of patties you need to make. Add an egg, depending on the batch size you might need to add more. Don't stress about the yokes, they are full of nutrients and won't effect your waistline or bad cholesterol. 

3. Now add some oats and mix together by hand. Add more oats as required to make a patty that holds together.

4. Make your patties to size and squash flat. Coat lightly in flour, corn meal or bread crumbs and spices if desired. 

5. Cook these suckers in a pan, use minimal oil. Flip and keep cooking till cooked through. Then either slap into a burger or add to a salad and eat like a rissole. 

There you have it. You can do the same with turkey mince or chicken mince!