CELEBRATING YOU

 

 

Many people begin the fitness journey by hating themselves, and this leads to unhealthy or downright dangerous health and fitness habits. Walk into a gym and you're likely to see people  going through the motions of training in ways that are detrimental to their health, all for the purpose of looking like someone else.

 

The fitness journey isn't only about being thinner, bigger, stronger or fitter; it's about discovering who you really are inside. When you get into the gym, discard any preconceptions you hold about your appearance (indeed, the mind often makes us look far worse than we really look). Focus on the workout at hand, crank out as many sets as possible, and Go home happy and fulfilled.

 

Remember, it's a lifelong marathon, not a sprint.

 

 

 

 

 

HOW TO LIFT WEIGHT FOR MAXIMUM DEFINITION

A lot of people want to change their bodies, we all want to burn fat, get lean and remain healthy. However, this cannot be achieced merely by jumping on the treadmill and running till kingdom come.

If you really want to lose weight and gain quality muscle, you need to tone down on the treadmill and hit the weights (and I'm not talking about those itty bitty weights). To build quality muscle, you need to use weights which are at least 25% of your body weight. This means that if you weigh 100kg, you should lift at least 25kg in weight.

 

Weight training helps speed up your metabolism, burning more calories than if you merely performed cardio. It also strengthens your bones, reducing the possibility of contracting osteoporosis in the long term. It also improves your coordination and balance, improving your strength and muscular endurance.

 

In order to build definition, you need to lift weights that weigh approximately half your one rep maximum ( This is the amount of weight which you cannot lift more than once). Thus if your one rep max is 90kg, then you need to lift about 45 kg to define your muscles.

The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend training each muscle group 2 to 3 times a week. But, the number of times you lift each week will depend on your training method. In order for muscles to repair and grow, you'll need about 48 hours of rest between workout sessions. If you're training at a high intensity, take a longer rest. Perform at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise.

 

 

WHAT SELF DEFENCE STYLE SHOULD I PRACTISE?

There are a few things to consider before choosing the martial arts style that's best for you.

Are you only interested in getting a good workout or in better shape before stepping foot in a martial arts studio? If so, then a cardio-kickboxing class might be the right choice for you. Cardio-kickboxing is a great way to introduce yourself to martial arts, and there's probably a class offered at your local gym. You won't learn intricate techniques, but you will build up the musculature and stamina needed for a lot of martial arts.  Getting in better shape and feeling stronger will definitely give you a huge boost if you decide to try a traditional form of martial arts.

You shouldn't worry about getting hurt (besides the occasional bump or bruise), but you still need to consider your comfort level when it comes to getting ‘up close and personal’ with someone you don't know. If you're ready to dive right into some hardcore fighting, then you might want to try Brazilian Jiu Jitsu, Muay Thai kickboxing, or Krav Maga. If you want to learn a martial art at a less aggressive pace, then Tae Kwon Do, Karate, or Wing Chun Kung Fu might be more to your liking.

Brazilian Jiu Jitsu is a streamlined form of grappling designed for maximum impact that includes choke holds and limb locks. It's very intense and not for the faint of heart, but if you're looking for self-defense, it can't be beat. There are belts in Brazilian Jiu Jitsu, but you won't be learning forms or katas to advance. Advancement in Brazilian Jiu Jitsu depends on how well you spar, which means you’ll have to prove your ability on the mat.

Muay Thai kickboxing will literally kick your butt, and it's one of the best standing fighting styles out there. And like Brazilian Jiu Jitsu, you'll only advance by actually fighting in the ring. There are a lot of schools offering "mock" Muay Thai that's really just a blend of other fighting styles, so make sure the school you choose has certified Muay Thai instructors.

Krav Maga is the official self-defense system of the Israeli Defense Forces, and it's specifically designed to teach you effective and practical hand-to-hand combat techniques. It's an amazing workout, and most schools have great programs for women.

You'll do a whole lot of kicking in Tae Kwon Do, but you'll also have to learn about the spiritual side of the martial art. Tae Kwon Do is very popular, so you probably won’t have any problem finding a program in your area.

Karate is the term most associated with martial arts, but there are a variety of styles of Karate to choose from. Karate styles are based on striking with both hands and feet, and you can find styles that emphasize either the more philosophical or combative aspects of the art.

Wing Chun Kung Fu is a martial art that emphasizes close-range striking and combat techniques, and legend tells that it was developed by a woman. Bruce Lee originally trained in Wing Chun, and if you've ever seen a martial arts film where the star is practicing on a wooden dummy that has sticks jutting out, he was probably practicing Wing Chun.

Capoeira is fantastic way of building self defence skills, whilst gaining cardiovascular fitness and advanced muscle development. As a street based martial art, it emphasizes close quarters sparring and creative offensive and defensive techniques.

In order to advance in Tae Kwon Do, Karate, or Wing Chun, you'll have to learn forms or katas, which are a specific series of complex movements. If the idea of have to actually fight to advance doesn't appeal to you, then you might want to one of those three styles.

Everyone is a beginner at some point, so you shouldn't be nervous if you've never punched or kicked anything before. At the end of the day, a martial arts studio is a business that needs new clientele in order to thrive, and women mean big business. Most studios will offer free or low-cost introductory lessons, programs for beginners, and programs designed specifically for women, so do a little research beforehand and find a studio that has a variety of options that suit your needs

A CRAZY WORKOUT FOR A POWERFUL BACK

The back is one of the largest muscle groups in the body, composed of

 

.Sternum Chin-Ups

This variation of the chin-up involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement.  Your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your sternum touches it.

 

 

Seated Rope Cable Rows to Neck

Most people will agree that the vast majority of trainees devote far more time to chest work than to back work. As a result, they start to look like Neanderthals. Seated cable rows to the neck will help balance the equation.

 

Set the adjustable pulley so that it’s directly in front of your pecs. Use a rope—it will reduce the stress on your forearms and wrists and allow you to concentrate on the task at hand (which is upper back work, just in case you forgot).

 

Grab the ends of the rope with a pronated grip. Start with the shoulders protracted and the forearms extended. Begin the movement by retracting the shoulder blades, and immediately bend the elbows to continue the movement until the forearms make contact with the upper arms.

 

Make sure to eliminate the lower back from the equation by keeping it perpendicular to the floor at all times. If the development of your rhomboids is lacking, you may choose to pause for a moment when the shoulder blades are retracted.

 

Narrow Parallel- Grip Chin-Ups

 

Many gyms are equipped with V-handle chin-up stations that are set six to eight inches apart, and this is just about perfect. Focus on bringing your lower sternum to the handles as you pull yourself up. In other words, lean back as you near the top of the concentric range.

 

Since the grip is narrow, the inferior fibers of the latissimus are hugely recruited. These fibers have been shown to have a higher fast-twitch makeup than the superior fibers and, therefore, they should be trained using lower reps.

 

 

HOW TO EMPOWER WOMEN THROUGH SELF DEFENCE TRAINING

 

I believe it is essential for women to be fearless in order to survive in today’s world. I recently started teaching unarmed combat to a few women from my gym and they have all reported feeling more empowered to negotiate their daily lives after undergoing some sessions of self defence training.

 

Self-defence is a psychological endeavour. Unfortunately, women who come to my classes often feel that they aren't young or fit or flexible enough to defend themselves from attackers. This is the first issue that needs to be addressed, as fear is what the attacker counts on.

 

I usually start by improving the client’s fitness levels and building their confidence alongside. I then repeatedly put them in situations when they are under attack and teach them how to combat the threat. It’s an elaborate process that aims at empowering them, and more often than not, the ladies rapidly rise to the challenge, pushing themselves to levels of performance which they never believed they could achieve.

THE DO'S AND DON'TS OF WEIGHT TRAINING

 

 

A little weight training may go a long way toward helping improve the heart health of black men, new research suggests.  Just six weeks of resistance exercise appears to have a positive impact on the blood levels of key indicators for inflammation, immune response and/or artery shape among black men. Such indicators, or “markers,” are known to rise in conjunction with tissue damage, infection and stress. But after weight training, levels of two of the markers dropped in these patients.

 

If you are venturing into the gym after a long hiatus, here are a few simple tips to help your return to activity be a safe and injury-free one.

 

 1. Have a goal and a plan.

 2. Remember to start slow and expect soreness, not pain.

 3. In the first two weeks back to the gym, walk away from the table hungry. That means to leave the  workout knowing you could have done more, but don’t.

 4. Drink plenty of water throughout the day 

 5. Give yourself a few minutes a day to perform some light stretching.

 

Initially, your muscles and tendons will stiffen in the early weeks of exercise.

 

SUPER SOLDIER TRAINING

I have long wondered what it would take to build yourself into a super soldier, an individual with superior mental and physical capabilities operating well beyond what is considered humanly possible. A person with immense strength and endurance, supplemented with impressive fighting skills. I have studied the training styles of warrior civilizations whose status as Super soldiers have been respected by their bitter enemies. Civilizations such as the Zulu, Spartans, the Vikings and the Ninja (arguably the best warriors of all).

I have been working on developing the super human endurance and strength of a super soldier whilst retaining superior mental alertness.

 

Stamina

The Supersoldier needs a very high level of stamina to perform at an optimal operational level, as they are constantly on the move and must have an unending supply of energy. A shoulder should be able to march for hours and still retain the strength to deliver a good fight when he confronts his enemy.

 

Stamina can be built in two ways, by rowing and by walking. Rowing exercises in addition to working your heart and lungs, require you to pull with your arms and drive with your feet, thereby building your biceps, trapezius, hip flexors, quadriceps and calves. Try rowing 10,000 meters in 20 minutes, and I can assure you that every muscle in your body and mind will scream for respite within the first 5 minutes.

 

Brisk walking helps you build the cardiovascular and muscular endurance required to build a super soldier constitution.

 

 

 

Strength

 

 

The kind of strength required by a super soldier is not built through conventional bodybuilding. He has to haul heavy equipment for miles, whilst ensuring that it does not impede his combat abilities. His physical strength does not stand alone, it walks side by side with mental toughness.

 

You will be training 4 times per week, focusing on one of the following lifts each day: squat, deadlift, bench press and overhead press (military press or seated Behind the neck press). Other important lifts include barbell rows, pullups, Romanian deadlifts, good mornings, front squats, barbell curls and the close grip bench press. Keep rest periods very short.

 

Becoming a super soldier is not a day's job, you've got to place one foot in front of the other and give 110% ON EACH REP. Within a few weeks, your hard work will manifest in a high performance body.

 

 

 

TYRE FLIPPING: PROS AND CONS

 

 

There's no doubt about it: Tire flips are one of the coolest-looking exercises you can possibly do. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout. However, it is also one of the most dangerous moves you can concieve of if not performed properly.

 

 

When you flip the tire it is best to start with the tire flat on the ground. Place your fingers and hands as far under the tire as you can in this position and keep your hands about shoulder width apart. Squat down and then while pulling the tire up with your arms and back explode out of the bottom position. As the tire comes up you should have enough momentum that you can change your hands from a pulling to a pushing position and push the tire all the way over. Immediately after the tire is pushed over and flat start the process again.

Florida-based personal trainer Rob Simonelli agrees. "Tire flips are best used for folks who'll have to flip tires in some sort of strength competition," he said. Furthermore, hardly anyone has the hip mobility to do it right. Just about everyone, including Strongman competitors, goes into lumbar kyphosis -- a rounded lower back -- when they bend down to grip the tire.

World-famous, Boston-based strength coach Mike Boyle said, "Most people don't have bad backs. They've got bad hip mobility, which causes their bad back."

When it's used as a training exercise, the goal is to work the posterior-chain muscles, like the lower back and the hamstrings. That's something you can accomplish very well with deadlifts. According to some authors ,the only real benefit to doing tire flips is the fact they're often done outside, where other people can see you doing these stunningly badass exercises. But "because it's badass" isn't necessarily a good reason to do it.

 



THE WAYNE WAY: TRAIN LIKE THE DARK KNIGHT

I have always wondered how hard would Bruce Wayne have had to train to perform optimally in the batsuit, especially against physically and mentally superior foes such as Ras' al Ghul (don't get me started on Bane).

 

 

Bruce Wayne is a skilled gymnast and advanced martial artist. He is 6'1", 210 pounds, and somewhere between 35-43 years old.  Lets say he has 6% body fat, which means he has about 197 pounds of lean mass.

 

He starts his week with 30 minutes of meditation and runs 20 miles in 30 minutes. He then stretches for 30 minutes and spars for 30 minutes. He then proceeds to clean and jerk a 262lb barbell 24 times and finishes off with 50 pull ups.

 

Leave me alone Catwoman, I'm benching

 

 

On Monday, he executes 5 sets on a 20ft rope climb (helpful for building upper body strength to swing on those infernal grappling hooks). 84 high box jumps, 30 minutes on gymnastic rings, and 1 hour working the heavy bag and sparring gets him into combat shape.

 

 

On Tuesday, he cranks out 3 sets of 100 pushups, followed by bench pressing 8 sets of 30 reps with 360lbs. Then he tones his arms with 3 sets of 10 renegade rows. He finishes with 1 hour of Tai jutsu.

 

Wednesday is dedicated to meditation and weapons training. Bruce practises with the rattan, the bo staff, and the katana, fully understanding that he will have to do battle against Ras al' Gul, his arch nemesis. Weapons training strengthens the mind-body link, enabling him to respond quickly and efficiently to multiple martial art styles.

 

On Thursday, he prepares for the day by meditating for 30 minutes, before loading the bar for 3 sets of 8 barbell presses. He spends time on the ring perfecting his Maltese cross and muscle ups. He them cranks out preacher curls, supersetting with tricep kickbacks. He needs strong arms to lift heavy weights off people.

 

On Friday, Bruce trains his core by flipping heavy tractor tyres. He then swings a 30lb sledgehammer against the tyre. He then proceeds to slam down 1000lbs on the leg press (yeah, that's how he builds those phenomenal quads!).

Saturday, he stays in and watches TV, even Batman needs an off day. He calls Catwoman over for some 'mutual exercise'.

Now, thats how you build a superhero!

 

 

 

 

 

 

JOHN CENA: THE EVOLUTION OF A SUPERSTAR PHYSIQUE

No matter what you may think of him, arrogant self promoter, skilled entertainer, talented businessman. You cannot help but admire the staying power and star quality of John Cena, former WWE Heavyweight champion. He is one wresler who was able to remain in shape all year round; since his retirement from the WWE, Cena has shown a different side to his personality.

 

Cena shows that a bodybuilder can always get bigger, better and stronger if he's willing to put in the work and disclipines himself to follow good habits. There are no upper limits to your physical potential. At the start of his career, John Cena was a muscular guy. Notice in particular the more defined pectoral muscles, the relatively smaller shoulder blades and more defined ab muscles.. However, he was not quite as big as he has become. Cena certainly has done some incredible feats of strength in the ring, including a bodyslam on the Big Show.

It is worth noting that Cena has not fallen foul of the Wellness Program during his time in the WWE, despite claims that he used steroids to facilitate his muscle growth.

 

Hormones and steroids, when combined, give an illusion of health and physique, and yet as has been sadly shown, many wrestlers have paid the ultimate price in recent years. Steroids, when used excessively, cause the body to break down and pressure is placed on the heart and other organs. Those that see these drugs as mere stepping stones are kidding themselves that they are somehow healthy.

 

 

THE EVOLUTION OF FLAVOUR

He is the uncrowned king of Highlife music.

 

 

As an exponent of the hip-hop/highlife movement, Chinedu Okoli aka Flavour N'abania is a force to be reckoned with in the Nigerian music industry. However, our interest in this talented superstar lies in his transfiguration from skinny musician to musical Sex symbol. 

 

Apparently someone told him to hit the gym. 

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4 STEPS TO BOLDER SHOULDERS

The shoulder is made up of three smaller muscle groups, the anterior, medial, and posterior deltoid (named ofter the Greek term for triangle). However, most people focus on pressing exercises which target the anterior and medial heads of the deltoids, but not the posterior head. The result: rounded shoulders that appear smaller and interfere with your arms rotation, increasing your risk of injury.

 

 

 

 

SEATED SHOULDER PRESS (Anterior and Medial deltoids, triceps, upper trapezius)

 

Sit on a bench and grab the bar with your hands slightly wider than shoulder width apart and your feet flat on the floor. Press the bar overhead, hold for 3 seconds and gently lower the bar to the front of your chest. Concentrate on lifting and lowering in a straight line and avoid leaning forward. To increase the intensity, slow down the lowering phase.

 

The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

 

STANDING MILITARY PRESS (Anterior and Medial Deltoids, Triceps)

 

 

 

Using a squat rack and a weight you can lift for about eigth repetitions, hold the bar with an overhand grip, keeping your back straight and your face forward, slowly press the weight overhead until your arms are fully extended, elbows unlocked. Pause, lower the bar to your chest and repeat. Try keeping movements slow and deliberate to avoid injury.

 

 

HANDSTAND PUSHUPS (Medial deltoids and triceps)

 

 

With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury. Push yourself back up slowly as you exhale until your elbows are nearly locked. Repeat for the recommended amount of repetitions.

Caution: Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.

 

BENT OVER CABLE ROWS (Posterior Deltoids)

 

 

Stand between the stacks of a cable station, cross your hands in front of you and bend down. Grab the left  low pulley handle with your right hand and the right one with your left hand. With your knees slightly bent and your back straight, bend forward until your back is almost parallel to the floor. Slowly raise your arms out to the your sides until they are parallel to the floor. Pause, then slowly lower your arms. Ensure that you keep your head and neck in line with your torso. Looking up can work the medial deltoids.

 

 

 

 

 

 

 

 

 

 

 

 

 

5 EXERCISES FOR A FULLER CHEST

Building a fantastic chest is not rocket science, as made out by some fitness publications and personal trainers. However, it requires a lot of discipline and proper use of some basic exercises. This Circuit is designed to blast your chest from different angles, leaving you with a fuller, stronger chest. The aim is to continue the circuit until you can go no further, so I wont prescribe that you do a particular number of sets.

 

Barbell Bench Press

 

This is a gym staple and  if I was paid a dollar for every bench press rep I see each day I go to the gym, I would be a millionaire by now ( and not only in Nigerian Naira!).

 

Work with wide and medium grips, and go for high reps, increasing the weight as you go until you reach the point where you can only deliver two reps (semi -exhaustion). I usually start out with 20 reps to warm up my muscles before I blitz my chest. The aim of the bench press should be to test your mental and physical mettle, not to showcase your ego, so chuck your ego at the door!!

 

 FLAT DUMBELL FLYE

 

 

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises. you should emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Try to touch the weight together gently but don't worry about clanking the weights together initially. perform each set to exhaustion.

 

PUSH UPS

 

 

This exercise is supposed to push blood into your pecs and build endurance in your triceps and shoulders, whilst giving your muscles some rest from the weight you've just lifted. Aim to hit 100 reps at least, building your endurance until you can successfully crank out 500 reps in the course of the entire circuit.

 

INCLINE DUMBELL PRESS

 

This exercise helps build your upper chest, giving you that 'shelf' that makes your pecs look impressive. Select a challenging weight and keep the same weight  throughout the circuit, but bring your muscles to failure during each set. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

 

BAR DIPS

 

This fairly underrated but highly effective exercise is a fantastic cap to your workout, as it isolates and totally decimates the muscles of your chest, while developing hard core muscle endurance. Bar dips also work on the rear and front deltoids.

 

 

Round off your workout with some stretches to expand your pecs and give you a more defined look.

 

 

 

 

 

 

HOW TO MAKE YOUR OWN WEIGHTS

It sometimes happens that you want to train, but can't find any weights within a mile from your location; or you just dont want to pay those high gym subsrciption fees. In such situations, it helps to be ble to build weights for yourself using readily available and inexpensive material. In this article I will discuss 3 ways to improvise and build your own weights.

 

1. Milk Gallon Dumbells: Take 2 one gallon (or 5 litre) plastic milk jugs/oil jugs/water jugs and fill them with sand or water. This should give you about 5kg of weight. Use them to perform each exercise to failure i.e till your muscles cannot perform another rep. Milk jugs can also be used like kettlebells, providing you with the benefit of a kettlebell workout, without the attendant cost.

 

You can take this exercise to the next level by creating heavy weights for deadlifts and squats with 25 or 50 litre cans. This will provide you with fantastic gains at a fraction of the cost of maintaining a gym subscription.

 

Work It

 

 

2. Concrete Dumbells: I started out with these and I'm a big advocate of this inexpensive fitness option. You can make your own crude weights using just cement, gravel, toilet paper/paper towel rolls, and a bucket.

• Place the cardboard roll in the center of the bucket, and pour the mixed concrete into the bucket. The granite increases the weight.
 
• Once the concrete has dried, cut the bucket off and you now have a weight disc to put on your barbell.
 
• Cover the concrete with epoxy paint to prevent it from cracking, and make as many as you want.

Alter the thickness of the concrete and the size of the bucket to change the weight of the disc. To determine how much each weighs, place it on a scale once it has dried. You can make some pretty heavy weights for the cost of a couple of concrete bags.

 

 

 



 Sandbag Weights: To do this you need the following, Empty rice or sugar shipping sack (the local supermarkets sell them, they are like potato sacks), Sand, Duct tape, Rope, an old duffel bag (optional).

Steps:

1.  Fill the sacks with sand until desired weight is reached. (use a bucket so that you can fill to the top and have an equal distribution of sand in both sacks).
2. Tie a loop at the top of the sack.
3. Use the rope to tie and secure the loop so it doesn’t open
4. Reinforce the bottom and sides of the sack with duck tape
And that is all, rinse and repeat to make as many weights as you want.

 

5 REASONS WHY YOU ARE NOT BUILDING MUSCLE

Here’s a question I see time and time again in online bodybuilding & fitness forums:

 

“Hi, I have been working out for X months and I have only gained Y pounds. I train hard and have been taking XYZ supplements. I can’t gain weight or get stronger! Please help!”

 

In most cases, after trying to gain weight for several months the person will quit. That’s a pity, because the only thing stopping the person from progressing is knowledge. Here are some reasons why many people do not build muscle:

 

 

 

1. You’re not getting enough calories

 

Most people are surprised at how many calories they need just for maintenance! Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger.  Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle mass, activity level, age etc. If your calorie intake is lower than BMR, you will lose weight. This is known as a calorie deficit. If your daily calorie intake is higher than your BMR, you will gain weight.   You need to remain in a state of calorie surplus to retain and maintain muscle growth.

 

2. You’re not eating the right foods

 

Generally speaking, if you’re eating excess calories every day and training with a decent workout you’ll grow. But, if you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle.

 

The best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat (P/C/F) ratios. Arguably the best ratio of muscle growth is 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.

 

Now all you need to do is spread those amounts over 6-7 meals per day.

 

3. You’re not eating enough meals

 

When you eat is just as important as what you eat. The days of eating “3 square meals” are long gone. Research has shown that eating more smaller meals is not only great for promoting a fast metabolism, but helps maintain, lose, and gain weight. Think of your body like a log fire. If you put too much wood on at once, the fire burns slow and sluggish. But if you gradually add more wood as the fire gets bigger, it burns more efficiently and gets bigger.

 

You should be aiming for a minimum for 6 meals spread at even intervals throughout the day. You want to make these meals as even as possible, but it’s OK to eat a bit more at breakfast/lunch/dinner if you don’t have time during the other breaks.

 

So you’re probably thinking, “I don’t have time to eat all those meals”. If I had a dollar for every time I heard that I could retire. The truth is you can, it just requires a bit for forward planning. There are endless ways you can cook and store food for meals throughout the day. Spend a few hours on a Sunday afternoon cooking up your lunches and snacks for the week. Use your imagination and devise tasty and healthy meals to build up that muscle mass.

 

The other option is weight gain shakes. There’s nothing easier than banging some water into a shaker with some powder, having a shake, and drinking. Good meal replacement shakes usually contain around 600 calories with good amounts of protein, BCAAs, glutamine and carbohydrates. It’s literally a meal in a cup. All you need is a few shaker bottles, add the powder before work, then just add water and drink on the job. However, care must be taken not to overdose on shakes as extended overdoses may have negative effects on your kidneys and liver.

 

4. You’re not getting enough water

 

Water is nature’s wonder supplement, it’s essential for a whole host of bodily functions. Many lifters underestimate the importance of being hydrated well before they step into the gym. If you feel dehydrated just before you’re about to train, it’s too late, you won’t be able to rehydrate yourself time. Keeping yourself hydrated should be a priority from the moment you get out of bed. Dehydration is a serious problem, and in extreme cases can lead to death. Here are some signs of dehydration you should look out for:

• Feeling thirsty (obviously)
• Fatigue. Feeling tired for no apparent reason.
• Dry mouth and possible sore throat
• Headache
• Loss of appetite
• Dark urine with strong odor

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Just take a bottle wherever you go and keep sipping out of it throughout the day. however take care not to drink excessive amounts of water as it may lead to iodine deficiencies, as well as other less desirable and potentially fatal conditions.

 

Some supplements, like creatine, may lead to dehydration. If you’re using creatine monohydrate you should increase the amount of water your consuming.

5. Your workout routine sucks

Choosing the right routine to suit your body type, training experience and goal is vital. Many new lifters get their workout routines from magazines and articles written by professional bodybuilders. These workouts are not designed for beginners, and will only lead to a lot of wasted time, energy and frustration.

 

A good workout routine needs the following:

 

• Training days arranged to allow for adequate rest
 
• Muscle groups arranged so overtraining does not occur.
 
• Muscle groups arranged so that each muscle can be worked to maximum effect
 
• A good selection of compound and isolation exercises
 
• Good warm up and cool down
 
(To be continued)

 

 

 

 

 

 

 

 

 

 

 

15 WEEKS BODY TRANSFORMATION - FREELETICS

When a man takes his destiny into his hands and proceeds to shape himself into whom he wants to be, he ceases to be a mere man, and approaches apotheosis. #LegallyMuscled bites

"A man is literally what he thinks, his character being the complete sum of all his thoughts."

"As the physically weak man can make himself strong by careful and patient training, so the man of weak thoughts, can make them strong by exercising himself in right thinking."

The Aphrodite workout is the beginners phase of the freeletics workout program. It is helpful if you perform it in a group with other trainees; this keeps you motivated when you start to hurt.

APHRODITE

Your first workout is called Aphrodite. It does not require equipment. There are no mandatory breaks. That means you are supposed to complete the workout without taking breaks - if possible. It is important to complete it in the exact same order as stated below and to work through it as fast as possible. Quitting is not an option.

WORKOUT STRUCTURE

5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5
Burpees     50           40            30          20          10
Squats       50            40            30         20           10
Situps        50            40            30         20           10

BURPEES

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Make sure to keep your core tight.

Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict push-up) and perform a jump – both feet have to leave the ground, knees, hips and shoulders have to be in a vertical line and the hands have to touch behind the head.

End: When your feet touch the ground again, one repetition is completed.

Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:

Move into the push-up position without touching the ground with your chest.

SQUATS

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line.

Movement: Lower your hips below your knees.

End: Return to starting position to complete one repetition.

Additional remarks: Make sure to keep your weight on your heels, your chest up and your back flat. Push your knees out and keep your torso as vertical as possible.

Modified version: If squats are too difficult or become too difficult during the workout, do the modified version:

Lower your hips as far as you can instead of lowering them below your knees.

SITUPS

Start: Start from a sitting position. Both of your hands touch the ground in front of your feet.

Movement: Move your torso downwards and touch the ground behind your head with both hands.

End: Return to starting position to complete one repetition.

Additional remarks: Your butt may never leave the ground. Make sure too keep your core tight.

Modified version: If situps are too difficult or become too difficult during the workout, do the modified version: Touch your knees instead of the ground in front of your feet.

WORKLOAD
In general, we recommend you to train Freeletics at least four times per week. Since this is your first week, three times is fine as well.
Freeletics is really tough, especially at the beginning. Workout times exceeding an hour are totally normal. Also, don’t be discouraged if you can’t make the workload from day one. It is all part of the process. You will improve much faster than you think.

Your fastest time is called personal best (PB). If you complete a workout without a single modified repetition, the workout time receives a star (*). Star times are always ranked before workout times without a star, even if they are slower.

We recommend you to warm-up before every training session and to stretch afterwards. Jogging, jumping jacks, arm circles, light stretching and the like are suitable to warm-up.

Please take a picture of your body before you train Freeletics the first time. Take a new one every ten days. Pictures are important to evaluate physical changes. Since you only change a little every day, you will not be able to track your progress properly without pictures.

Have fun in your first week as Free Athletes!

Freeletics Instructor Team

 

SHOCK THERAPY 2: LEGS OF STEEL

I hate Leg training, but I know that if I don't train my legs as hard as possible, I'll have a fantastic upper body and spindly legs.

 

This workout starts with Heavy Volume Sumo Deadlifts. Sumo deadlifts incorporate your legs and your back. Stop each set when you can't exert anymore, or when you feel like that next rep might put you in a precarious position to injure yourself. Put the bar down and take your rest, and then resume the attack.

 

 

You have to perform 100 heavy reps in as few sets as possible. This of course implies that you may have to go easy on the weight, lifting only as much weight as your body can handle for such an extreme repetition range.

 

easy

Hard

 

Heavy Leg Press

 

After exhausting your lower body with the deadlifts, move over to the leg press machine and crank out 100 heavy reps, using as much weight as you can manage. Start with the heaviest load you can take and reduce the weight when you can't do one more rep at the set level.

 

 

 

Weighted Lunges

 

At this point, your legs must be shaking, but it's not over yet. Your next action is to pick up the heavy dumbells and crank out some weighted lunges. Your aim should be to deliver 100 repetitions per side. This exercise hits the quadriceps, calves and hamstrings at once.

 

 

Bodyweight Squat Jumps.

 

The Squat Jump works your lower body and burns major calories. squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads and your deep glutes. Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep. Do 50 reps.

 

The End Result? See for yourself.