A noice little montage to give you a bit of a kick over this hump day.
Enjoy!
Tuesday, 8 May 2012
Something big is coming!
So 100 posts in and 2600+ views and counting. Something exciting is on the way for my blog.
Hopefully won't be to long away.
Stay tuned…
Hopefully won't be to long away.
Stay tuned…
Sunday, 6 May 2012
Living at the Gym!
So many people say to me in passing, “Oh you live at the Gym!” but the truth of the matter is… I don’t.
I spend an hour to an hour and a half at the gym 5 times a week.
This works out to be, 7.5 hours every week spent on keeping physically fit.
Consider that you spend possibly 2hrs or more every day watching TV, and that’s on a minimum, most watch more (based on half an hour of news in the morning, half an hour of news at night and 1hr of TV shows). This equates to 14hrs every week spent on TV watching.
So does this mean that you live on the couch?
Well problem is some do.
And that is the problem.
I would agree that finding the time to carry out daily exercise can be daunting at first. And some people are going to try and bring you down with comments like.
“I could think of some better things to do with my time.”
And
“I’m way too busy to be going to a gym every day.”
But the reality is. It’s not that hard.
Plan it, routine it and it will become a part of everyday life.
I can’t think of anything better than improving my health with a spare hour, or even a spare half hour, every day.
So if you get faced with these comments by fellow naysayers, fight back with,
“oh yeah, what better things could you do with your time?” (put them on the spot)
And
“to busy to invest in living longer? Tell me how you plan to spend your retirement years?”
I spend an hour to an hour and a half at the gym 5 times a week.
This works out to be, 7.5 hours every week spent on keeping physically fit.
Consider that you spend possibly 2hrs or more every day watching TV, and that’s on a minimum, most watch more (based on half an hour of news in the morning, half an hour of news at night and 1hr of TV shows). This equates to 14hrs every week spent on TV watching.
So does this mean that you live on the couch?
Well problem is some do.
And that is the problem.
I would agree that finding the time to carry out daily exercise can be daunting at first. And some people are going to try and bring you down with comments like.
“I could think of some better things to do with my time.”
And
“I’m way too busy to be going to a gym every day.”
But the reality is. It’s not that hard.
Plan it, routine it and it will become a part of everyday life.
I can’t think of anything better than improving my health with a spare hour, or even a spare half hour, every day.
So if you get faced with these comments by fellow naysayers, fight back with,
“oh yeah, what better things could you do with your time?” (put them on the spot)
And
“to busy to invest in living longer? Tell me how you plan to spend your retirement years?”
Thursday, 3 May 2012
What's up? What Supp?
Many of you will be aware of fitness diet supplements.
You hear about so many, from the basic protein supplements to the highly complex, take at night standing on your head, half an hour before bed, repair your body and feel better post work out supplements.
But what supplement do you really need?
Well what do you want to do?
Do you want to get bigger or leaner?
Do you want to have more energy through the day?
Do you want to just increase your regular health and diet?
Once you have figured out what you want to do, then you can start planning as to what supplements you may need.
Here is the basic breakdown of supplements on the market.
Protein supplements – these normally come in a powder form, but you can buy ready to go shakes and bars and cookies and even pancake mixes. Depending on the composition of the product some of these are better for those wanting to pack on mass. Mass will come from a higher carb to protein ratio. Others will give you lean muscle. Lean-ness will come from a low carb (potentially none) and high protein content. Contrary to most people belief, protein alone does not build muscle, there are many other factors that need to be considered. And for all the ladies out there protein supplements are not going to make you the incredible hulk, unless…you start taking testosterone supplements as well, in fact you can lose more weight by supplementing a good quality protein snack for a meal, giving your body, good fuel to burn.
Pre/post workout supplement – these are the supplements that are required to break the threshold of being a fitness fanatic to becoming a fitness freak. Most pre workout supplements are s nasty tasting concoction of Caffeine, guarana, Beta-alanine, L-Arginine, and Creatine and even laboratory made “anates” with separate letters like “L” and “Y” as prefixes. But what are they supposed to do? Well some are designed to give you the energy boost to help you push further in your physical feats. More energy means more running time, more stamina to do more reps. Some will also increase the Nitric Oxide in the body, causing blood to flow better through your body and muscles. This helps in getting that one last Rep, getting a better muscle “pump”, which all in turn equates to bigger muscle growth. Some will also contain ingredients designed to help with the absorption of nutrients consumed after a workout and aid in repair after a workout.
Carb Cutting/weight loss supplements – these types of supplements are normally found in a pill form. Intense amounts of metabolism firing ingredients designed to keep your body burning away the fat during the day and night. However, since one of the main ingredients for these are caffeine some sleep problems might arise. You can also get supplements that change the way your body deals with carbs. These can be found in some protein powders and other supplements such as bars and snacks. There are many of these out on the market, as they are normally seen as a quick fix for fatness. But the truth is it is not a quick fix, merely a tool in helping you burn some extra calories through the day.
Vitamin/mineral supplements – ok now these supplements are designed to fill gaps in your diet, increase certain levels of dietary needs for specifics. Such specifics could be, deficiencies in perhaps testosterone, amino acids and other vitamins. Some of these have rare plant extracts others will contain laboratory concocted ingredients. You can obviously get multivitamins, specific vitamins, oils and capsules.
Straight up, the supplement game will cost you money. And in some cases lots of it.
So what do you do?
It has been suggested that you try and order in bulk. Most websites provide free shipping over a certain dollar value. So if you can get another gym goer involved you can save that way. You could also search for alternatives in your regular diet. Protein can be sourced from meats and eggs, but you may end up spending more on rump steaks just to get your protein fill.
Another option is to consider the end goal and whether you will actually need the supplement. Maybe you will only need it a couple of times a week or once a month. Maybe as a reserve for when you know that you need that extra boost or recovery.
Either way if you get into it, expect to pay, but if you use them right, you will also gain.
I used to be that guy who said, “nope all natural, all the way”. But you get to a point where you plateau and you need to make the choice, stay this level or go higher…
I will continue to try other supplements throughout the course of my life no doubt. However I am keen to hear what the rest of you out there use and the results they give. And if anyone is chasing something new or want some advice, feel free to ask.
You hear about so many, from the basic protein supplements to the highly complex, take at night standing on your head, half an hour before bed, repair your body and feel better post work out supplements.
But what supplement do you really need?
Well what do you want to do?
Do you want to get bigger or leaner?
Do you want to have more energy through the day?
Do you want to just increase your regular health and diet?
Once you have figured out what you want to do, then you can start planning as to what supplements you may need.
Here is the basic breakdown of supplements on the market.
Protein supplements – these normally come in a powder form, but you can buy ready to go shakes and bars and cookies and even pancake mixes. Depending on the composition of the product some of these are better for those wanting to pack on mass. Mass will come from a higher carb to protein ratio. Others will give you lean muscle. Lean-ness will come from a low carb (potentially none) and high protein content. Contrary to most people belief, protein alone does not build muscle, there are many other factors that need to be considered. And for all the ladies out there protein supplements are not going to make you the incredible hulk, unless…you start taking testosterone supplements as well, in fact you can lose more weight by supplementing a good quality protein snack for a meal, giving your body, good fuel to burn.
Pre/post workout supplement – these are the supplements that are required to break the threshold of being a fitness fanatic to becoming a fitness freak. Most pre workout supplements are s nasty tasting concoction of Caffeine, guarana, Beta-alanine, L-Arginine, and Creatine and even laboratory made “anates” with separate letters like “L” and “Y” as prefixes. But what are they supposed to do? Well some are designed to give you the energy boost to help you push further in your physical feats. More energy means more running time, more stamina to do more reps. Some will also increase the Nitric Oxide in the body, causing blood to flow better through your body and muscles. This helps in getting that one last Rep, getting a better muscle “pump”, which all in turn equates to bigger muscle growth. Some will also contain ingredients designed to help with the absorption of nutrients consumed after a workout and aid in repair after a workout.
Carb Cutting/weight loss supplements – these types of supplements are normally found in a pill form. Intense amounts of metabolism firing ingredients designed to keep your body burning away the fat during the day and night. However, since one of the main ingredients for these are caffeine some sleep problems might arise. You can also get supplements that change the way your body deals with carbs. These can be found in some protein powders and other supplements such as bars and snacks. There are many of these out on the market, as they are normally seen as a quick fix for fatness. But the truth is it is not a quick fix, merely a tool in helping you burn some extra calories through the day.
Vitamin/mineral supplements – ok now these supplements are designed to fill gaps in your diet, increase certain levels of dietary needs for specifics. Such specifics could be, deficiencies in perhaps testosterone, amino acids and other vitamins. Some of these have rare plant extracts others will contain laboratory concocted ingredients. You can obviously get multivitamins, specific vitamins, oils and capsules.
Straight up, the supplement game will cost you money. And in some cases lots of it.
So what do you do?
It has been suggested that you try and order in bulk. Most websites provide free shipping over a certain dollar value. So if you can get another gym goer involved you can save that way. You could also search for alternatives in your regular diet. Protein can be sourced from meats and eggs, but you may end up spending more on rump steaks just to get your protein fill.
Another option is to consider the end goal and whether you will actually need the supplement. Maybe you will only need it a couple of times a week or once a month. Maybe as a reserve for when you know that you need that extra boost or recovery.
Either way if you get into it, expect to pay, but if you use them right, you will also gain.
I used to be that guy who said, “nope all natural, all the way”. But you get to a point where you plateau and you need to make the choice, stay this level or go higher…
I will continue to try other supplements throughout the course of my life no doubt. However I am keen to hear what the rest of you out there use and the results they give. And if anyone is chasing something new or want some advice, feel free to ask.
Wednesday, 2 May 2012
Hump day heave ho!
Watch this at your own peril. There are some super funny fails, and some sickening ones too.
Seek inspiration in learning from their mistakes…
Seek inspiration in learning from their mistakes…
Monday, 30 April 2012
Motivation comes in all forms!
Motivation can come in all shapes and sizes.
Sometimes for me… it’s for the love of fancy dress parties.
Twice now I have pushed a little harder at the gym and modified my workout and diet for the sake of dress ups.
Once for an Akuma costume, and once again for a Chris Angel costume.
Once again I find myself pushing a little harder for a new challenge.
However to keep the final costume idea a secret till the reveal day I cannot say right now what costume I am to be. As I know that one of my frequent readers is the person throwing the party.
However I can tell you that knowing that having the goal over the last couple of weeks has pushed me that little bit further.
Now in the last week of prep, diet and extra exercise has become paramount.
The end goal is in sight.
Bring on Saturday night!
I will post pictures as soon as the secret is revealed
Sometimes for me… it’s for the love of fancy dress parties.
Twice now I have pushed a little harder at the gym and modified my workout and diet for the sake of dress ups.
Once for an Akuma costume, and once again for a Chris Angel costume.
Once again I find myself pushing a little harder for a new challenge.
However to keep the final costume idea a secret till the reveal day I cannot say right now what costume I am to be. As I know that one of my frequent readers is the person throwing the party.
However I can tell you that knowing that having the goal over the last couple of weeks has pushed me that little bit further.
Now in the last week of prep, diet and extra exercise has become paramount.
The end goal is in sight.
Bring on Saturday night!
I will post pictures as soon as the secret is revealed
Sunday, 29 April 2012
Power in food and nutrition.
The more you know the easier it is to stay fit. These 7 little facts might help in planning your day to day, week to week diet needs. Not my own info but all knowledge is power!
Copied straight from the site link below;
To successfully lose weight and keep it off, it is necessary to improve your eating habits with good diet nutrition (and to increase your physical activity). Below are 7 little-known diet nutrition facts:
1. Appropriate Fat Intake
Your total fat intake should be 15 – 30% of your total calories.
2. Bad Fats Versus Good Fats
Saturated fats and trans fatty acids should be avoided and replaced with polyunsaturated and monounsaturated fats for optimal health and weight loss. Saturated fats found in dairy products such as butter and cheese, red meat and hardened oils, such as margarine, can increase your risk of cardiovascular disease and obesity. They should be excluded from your diet.
Healthy fats can be found in fish, soybeans, olive oil, sunflower oil and canola oil. They can actually decrease your risk of cardiovascular disease and help you maintain a healthy body weight.
3. Avoid Refined Sugars
Refined sugars found in desserts, and processed carbohydrates found in white bread, white rice and white pasta, should be replaced with whole grains found in wheat bread, whole grain pasta and brown rice. Make sure your intake of refined sugars is less than 10% of your daily calories.
4. Potassium Increases Metabolism
Potassium helps with weight loss by helping to build muscles. The bigger your muscles become, the more calories they will burn. With a healthy intake of 1600 – 3500 mg of potassium per day for healthy adults, your muscles will get bigger, and burn more calories—all day, every day. Potassium also helps balance sodium in your cells, which helps with weight loss and blood pressure regulation.
5. Vitamin D Helps With Weight Loss
Vitamin D can help you lose weight by aiding your body with insulin secretion and metabolism. Recent research has linked obesity with low levels of Vitamin D. Vitamin D is found in milk, salmon, sardines and cod liver oil. Vitamin D also comes from sunlight.
6. Try Agave Nectar
Agave Nectar is a healthy, natural sweetener that is gluten free and allergen free. It has a low glycemic index, so it will not over stimulate the production of insulin the way refined sugar does. Agave Nectar should be substituted for refined sugar for help with weight management, insulin regulation and other health benefits.
7. Sweeten With Honey
When honey is consumed with warm water, it can help in digesting the fat stored in your body. Honey has also been proven to help maintain blood sugar levels. Athletes often consume honey to help maintain blood sugar levels after a workout. Honey also helps with muscle recuperation and glycogen restoration. Honey contains several vitamins and minerals, including vitamins B1, B2, C, B6 and B3. It also contains magnesium, potassium, calcium, sodium, chlorine, sulfur, iron and phosphate. Honey is easily digested and converted to glucose. It is beneficial to your intestinal tract and kidneys, and it promotes rehydration. Substitute honey in your cookie dough to bake healthier, moister, naturally sweetened cookies.
Take these 7 facts into consideration, and get on a road to a healthier body today!
Link to website,
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/7-little-known-diet-nutrition-facts.htm
Copied straight from the site link below;
To successfully lose weight and keep it off, it is necessary to improve your eating habits with good diet nutrition (and to increase your physical activity). Below are 7 little-known diet nutrition facts:
1. Appropriate Fat Intake
Your total fat intake should be 15 – 30% of your total calories.
2. Bad Fats Versus Good Fats
Saturated fats and trans fatty acids should be avoided and replaced with polyunsaturated and monounsaturated fats for optimal health and weight loss. Saturated fats found in dairy products such as butter and cheese, red meat and hardened oils, such as margarine, can increase your risk of cardiovascular disease and obesity. They should be excluded from your diet.
Healthy fats can be found in fish, soybeans, olive oil, sunflower oil and canola oil. They can actually decrease your risk of cardiovascular disease and help you maintain a healthy body weight.
3. Avoid Refined Sugars
Refined sugars found in desserts, and processed carbohydrates found in white bread, white rice and white pasta, should be replaced with whole grains found in wheat bread, whole grain pasta and brown rice. Make sure your intake of refined sugars is less than 10% of your daily calories.
4. Potassium Increases Metabolism
Potassium helps with weight loss by helping to build muscles. The bigger your muscles become, the more calories they will burn. With a healthy intake of 1600 – 3500 mg of potassium per day for healthy adults, your muscles will get bigger, and burn more calories—all day, every day. Potassium also helps balance sodium in your cells, which helps with weight loss and blood pressure regulation.
5. Vitamin D Helps With Weight Loss
Vitamin D can help you lose weight by aiding your body with insulin secretion and metabolism. Recent research has linked obesity with low levels of Vitamin D. Vitamin D is found in milk, salmon, sardines and cod liver oil. Vitamin D also comes from sunlight.
6. Try Agave Nectar
Agave Nectar is a healthy, natural sweetener that is gluten free and allergen free. It has a low glycemic index, so it will not over stimulate the production of insulin the way refined sugar does. Agave Nectar should be substituted for refined sugar for help with weight management, insulin regulation and other health benefits.
7. Sweeten With Honey
When honey is consumed with warm water, it can help in digesting the fat stored in your body. Honey has also been proven to help maintain blood sugar levels. Athletes often consume honey to help maintain blood sugar levels after a workout. Honey also helps with muscle recuperation and glycogen restoration. Honey contains several vitamins and minerals, including vitamins B1, B2, C, B6 and B3. It also contains magnesium, potassium, calcium, sodium, chlorine, sulfur, iron and phosphate. Honey is easily digested and converted to glucose. It is beneficial to your intestinal tract and kidneys, and it promotes rehydration. Substitute honey in your cookie dough to bake healthier, moister, naturally sweetened cookies.
Take these 7 facts into consideration, and get on a road to a healthier body today!
Link to website,
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/7-little-known-diet-nutrition-facts.htm
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