A wonderful fight scene

One of my favourite movie fights. Scott Adkins really outdid himself in this movie

FITNESS IN A CONFINED SPACE

 

This article is primarily motivated by my current apartment in London. its quite small (10 Sq Ft) and therefore provides me with limited space to work out. I also live with 4 flatmates which limits the kinds of exercises I can perform as I wouldn't want to disturb them with the noise from my workouts. There are times when we only have a very small space to train and relatively little time to train.  These exercises are designed for this kind of situation. They are designed to produce optimal results within the limited time and space available.

Prisoner Squat Jumps

This is a great exercise performed in prisons worldwide. they are very useful because of the little amount of space required. This exercise is a really intense and they are a great for building muscles and creating definition in your legs in addition to producing general cardiovascular fitness.

If you've never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

1. Begin with feet wide and the hands behind the head.
2. Squat as low as you can, taking the torso slightly forward without rounding the back.
3. Jump up as high as you can, keeping the hands behind the head.
4. Land with soft knees and repeat for 30-60 seconds.
5. Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.

 Bear Crawls

 

The bear crawl builds a functionally strong body because it engages many muscle groups including the shoulder, stomach and thigh muscles.

 To do the bear crawl, simply drop onto all fours with your hands directly under your shoulders, then rise up onto your feet. Now you're in the bear position! You can move forward and backward more quickly than in a standard crawl, and you'll work every major muscle group in the process.

Box Jumps

Box jumps are a terrific exercise for your legs and hips. They can be performed on just about any flat surface. They do a terrific job on your posterior chain – calves, quads, glutes, and hamstrings - as well.

 

Cheers Mate!!

 

 

SUGGESTIONS FOR ASPIRING TRANSFORMERS

I came across something on bodybuilding.com which I felt compelled to share. It's really useful for those who believe they are too old to train.

• You're never too old to start watching what you eat or to start exercising.
• You don't have to have a gym to get a good workout. I've learned that an exercise band and my own bodyweight provide a good workout anywhere.
• No dessert is worth what it takes to burn off the calories it contains.
• Buy smaller dinner plates and split meals when going out to eat.
• Eat every couple hours throughout the day.
• You'll never regret going to the gym.The beauty of the gym and your hard work is that it shows.
• What works for you is what is important. Everyone is different and there is no single workout or nutrition regimen that works for the entire human race.

 

Why I bodybuild

Bodybuilding isn't a sport or hobby to me. It's a lifestyle I live 365 days a year. You live it or quit it! I can't express my love for bodybuilding with words. It's something about going to the gym every day, giving it my all, and leaving knowing that I gave it 100 percent. Jeremy Cain

I'm now 17 years old, and about to graduate high school. I continue to lift weights and train for boxing. Going to the gym is a huge part of my life. It gives me self-esteem, keeps me healthy, and helps me manage my diabetes. I just hope that people reading this will realize that you can make it through tough times, and having something that inspires you can make a big difference. Jacob T

 

 

Bodybuilding is the 'hardest sport' there is, you can blame no one but yourself. Which is why I love it, anyone can be a part of a winning football team and feel a sense of achievement even if you were the worst player, but with bodybuilding, you only have to yourself to blame. Also when you achieve your goals you have no one but yourself to praise, it's a great feeling, knowing you've done this through hard work, dedication, commitment and sacrifice. I couldn't see my life without any sort of weight training or cardio anymore, I feel worse not going to the gym than I do after a heavy leg training session. Bodybuilding is an obsession. 

Bodybuilding has changed my life. My mentality, outlook, self motivation, determination, will power and drive have all changed on my short journey in a bodybuilding lifestyle and for the good. I used to give up easily when things weren't going my way but now I will work my butt off to achieve something I WANT.  I wake up every day and just want to be better than yesterday and if I achieve greater things on the way, then bonus. Life is about finding your true passion and sticking with it. I've found mine. Lewis Brierly (18)