WHY YOU NEED TRAINING BREAKS

 

There are times when you absolutely are unable to train e.g after an injury, when you're on a long haul trip or when the environment is just not conducive for training. Contrary to common knowledge, these breaks are actually beneficial to your long term fitness, even though it may not feel as such when you return to the gym.

 

 

In general. After 8-10 weeks of continued training, you should give yourself a whole week off to fully recuperate.

 

Training breaks are important for the following reasons:

 

1. Physically, this will help the body heal any minor strains, sprains, tears, and joint pain you may have or are on the road to having. Some people may fear they will "de-condition" if they take a week off. Trust me you will not. It takes around 3-4 weeks of total inactivity for your muscles to start atrophying, or breaking down muscle tissue. In fact, I guarantee that you will come back stronger and more refreshed than ever.

 

 

2. Now that we understand the physical benefits of taking a week off, there also is the recovery of the nervous system. Again, after a good 8-10 weeks of hard training, and hours on the cardio, your nervous system also takes a beating. Many times over training is do to a lack of recuperation of the nervous system. You may find yourself tired, weak, irritable, getting sick easily, and even losing your motivation to exercise. These are all signs of a much-needed break to avoid burnout. This will lead to better more focused workouts, leading to greater results.

 

3. You get to spend more time with family. In these busy days, it's easy to neglect to spend time with your family and others who are close to you. This creates an emotional deficit over the long run which can be remedied by taking a few days off your evening training schedule to spend quality time with the family and friends.

 

 

However, its important to eat clean and healthy during your fitness break, as the fact that you're taking a break from training does not imply your taking a break from nutrition. Clean eating helps fuel your muscles, aiding muscle recovery and general well being.

 





 



SUPERHEROES V ACTORS

I'm a movie buff! and I've always wondered how well the actors that depict superheroes in movies actually replicate the look of the particular superhero.

 

1. Superman

 

Superman is man at his best, with no weakness save kyrptonite. Since his first incarnation in the 1930's, he has been cast as the quintessentual form of masculinity.

 

 

 

I daresay Henry Cavill did a fantastic job of playing the Man of Steel. However, there was a lack of depth in Cavills depiction of Superman.

 

Bruce Wayne/Batman

 

Batman represents the ideal of how a man could be if he disciplined both body and mind. His training regime has forged him into a formidable warrior and detective. He has been played by several actors including George Clooney, Val Kilmer and Christian Bale. However, in my opinion, no actor has been able to properly capture the physical, mental or spiritual essence of this enigmatic character. But then, I don't think many people have the sheep stamina required to be the Dark Knight.

 

 

Thor

 

The Asgardian god of thunder is the strongest of the Asgardians, has superhuman speed, agility, and reflexes, enabling him to deflect bullets off his hammer, has immunity from earthly diseases, and can move entire buildings using the force of the wind. You have to admire the phenomenal amount of muscle required to heft that heavy hammer Mjolnir.

 

 

 

 

 

4. Wolverine

 

 

 

 

 

 

 

This complex warrior possesses animal-keen senses, enhanced physical capabilities, and a healing factor that allows him to recover from virtually any wound, disease, or toxin at an accelerated rate. The healing factor also slows down his aging process, enabling him to live beyond a normal human lifespan. I must admit that Hugh Jackman has been highly successful in playing the clawed X-Man. Jackman was able to bring Wolverine to life in a way that will be very difficult to replicate in the future.

 

 

 

GYM BELLE: GINA CARANO

 

 

The name Gina Carano may not ring any bells - unless you're an MMA enthusiast, in which case she's a household name. But if you've watched Fast and Furious 6, then you would recognise her as Agent Riley, the really hot female FBI officer who betrayed Agent Hobbs (The Rock).

 

 

Carano, 31, a former stunt professional on the TV game show "American Gladiators," was ranked among the top mixed martial arts fighters in the world before she retired to work in Hollywood. Her breakthrough: a starring role in the Steven Soderbergh-directed 2011 thriller "Haywire."

 

At the age of 21 Gina began training in Muay Thai, a form of Kickboxing, with Master Toddy at the suggestion of then boyfriend Kevin Ross. In pursuit of a life-changing experience he ended up at a local Las Vegas Muay Thai Gym and she tagged along. A trainer approached her, telling her point blank that she was fat and needed to lose weight. She weighed around 175 lbs. and had no direction at that point in her life. She began training and became addicted. Master Toddy saw potential in the way Gina handled herself. She took naturally to fighting with strong punches, deadly elbows and knees, a impressive overhand right, and rib-cracking hard kicks. Immersing herself completely in the sport, she advanced quickly. Months later she found herself in a "fight club" situation in San Francisco where she took on any female fighter plopped down in front of her. Since then she hasn't looked back.Her Muay Thai career is comprised of an impressive 12 wins, 1 loss, and 1 draw and she becomes the first American woman to win a title in Thailand. Classified by the Unified Women's MMA Rankings as the third best 145 lb (66 kg.) female fighter in the world, her current MMA record stands at 7 wins and 1 loss.

 

Gina is engaged to Henry Cavill (Aka Superman) Henry and Gina are the epitome of fitness in the realm of entertainment. Both have physically fit features, stays active and a herald a lifestyle that could apply for fitness models.

 

 

 

BEDROOM HEAT: MASSAGE YOUR WAY TO PARADISE

Sometimes, you don't need much more than your two hands to get your stressed partner into a very pliant mood. Nothing says romance like a deeeply relaxing sensual massage. Add some relaxing music, softly scented oil and aromatherapy candles and you'll turn your partner into putty in your hands, almost literally. And if you want to to take things to the next level, pour out some red wine and keep some bedroom food handy(strawberries, red grapes, soft white chocolate, whipped cream). Understand that the process must be erotic, but no sex must occur till its completion; the anticipation of sexual release heightens the pleasure of the experience.

 





 

Start out the massage by gently warming the massage oil (this could be Almond, jojoba, Moringa, Argan, Avocado, Coconut oil or any other oils that you feel comfortable with) between your palms, and ask your partner to lie face down on the bed. Most people have some major erogenous zones on their backs, especially around the shoulder blades, lower back, the back of the knees, and obviously- the gluteal muscles (i.e the butt).  Lay your finger tips on the body part and gently rotate your hands, applying some pressure in order to loosen up the muscles and remove any knots. Avoid pressing too hard so as not to cause pain to your partner.

 

 

After the Shiatsu, progress to long, gentle stroking movements (effleurage), keeping your fingers together, thumbs parallel and palms in full contact with the body part you are working on. Stroke from the lower back to the shoulders. Follow this up by compressing movements, where you gently apply pressure to the body part in order to warm up the muscle and keep the blood flowing.

 

By now, your partner should be emitting signs of intense pleasure; this is the time when you up the ante. Knead the more fleshy parts of the body such as the buttocks; create a roll of skin using your thumbs and gently push it up, like a baker kneads bread. Gently stroke the inner thighs and legs, avoiding the genitals (despite the temptation to do so). The feet  and hands provide a sensual map of the body; use some gentle shiatsu, working your thumbs from the heel to the toe and finger tips.

 

The next stage should be chest massage, start by carressing from the upper chest to the shoulder and stroking from the lower chest to the upper pelvic area. This chould have your partner bucking in anticipation- but the fun is yet to begin. For the guys, take your time and be gentle with your woman; focus on the underside of the breasts, kneading them gently until she begs you for release.

 

Before you progress to any sexual touching, make sure your partner begs, sensual massage is the ultimate form of power play and you should revel in it. enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

COUNTING CALORIES MAY BE A WASTE OF YOUR TIME

Science is great, but sometimes it makes things a little more complicated than it really needs to be. For years, I've been hearing lots of rubbish about calorie counting (especially from the ladies). 

 

Calories are important. They give us energy to live and move. But if counting calories makes you so worried about not eating more than 1500 or 2000 calories per day that you lose sight of what you’re actually eating, then you need to make some serious changes to your mindset.

 

 

Your focus should be more on the quality of food than the amount of calories are in the food. That is what really matters for optimal health. Do you think the first olympians in Greece counted calories? Or the Native Americans? Or paleolithic people? Not a chance! They didn’t even know what a calorie was. They just at a natural diet, moved around, lifted things up, threw things, etc. However, these people were some of the fittest in the world.

 

 

The only thing that gives a calorie value is the amount of nutrition that it brings to your body. Period!

If you’re a beginner, just starting out on your fitness journey, trying to count everything will be so frustrating that you’ll want to quit. In these cases it’s beneficial to keep a diet journal that doesn’t attempt to keep track of the exact amount of calories. It just makes you more aware of your food choices and when you’re eating.

 

So stop counting and just enjoy your food.

 

 

 

 

 

THE 10-MINUTE DUMBELL WORKOUT

If you're one of those people who find themselves stuck for time, especially in the mornings, then this is for you. Many people erroneously believe that if a program is not complicated, it will not work; however the converse is almost always the case. I have often found that simple workouts composed of basic exercises and compound movements are highly effective for building muscle when you have precious little time to spare.

 

This workout is designed to be executed using dumbells, but you can substitute a barbell in these movements.

 

1. Jumping Jacks:

 

 This is fun, easy and takes little extra space. Aim to carry out 100 jumping jacks in one minute. Try wearing wrist and ankle weights to increase the intensity of your jumping jack workout and workout your shoulders and quads at the same time.

 

 

2. Squats:

 

If you're using dumbells, perform goblet squats. Similar to a front squat, the goblet squat keeps you in an upright position because of the way the weight is positioned. This means you recruit your quads more than your posterior chain, likely causing you to lift less weight than you would in a back squat.  If you're using a barbell. perform back squats. Try to execute 20 reps in 2 minutes with perfect form. The speed of the workout will enhance the muscular benefits, whilst providing a cardio workout at the same time.

 

 

3. Shoulder Press:

 

 

To perform the shoulder press, start with the weight in your hands at about the same height as your ears. Move the weight directly over your head. Keep your abs tight and posture completely upright. Make sure the weights don’t float to the sides or out in front of your body. That will decrease control of the weight.  The exercise finishes with your arms straight and your biceps by your ears. Lower the weight down slowly and under control. Perform 20 reps in 2 minutes.

 

4. Bench Press:

 

 

This is a staple of the fitness regime, it develops your pectorals, anterior deltoids, trapezius and latissimus dorsi. Try to execute 30 reps with a manageable weight in 3 minutes.

 

5. Salute to the Sun

 

I've written an article on this yoga sequence which is highly effective in working the entire musculature. It is a wonderful way to cool down whilst keeping your muscles supple. Use this as a cap to your workout,

  

 

 

 

 

 

 

 

BULK YOUR ARMS WITH CALISTHENICS

 

Just as with abs, bar work is your best friend when it comes to arms, particularly biceps, which get a better workout from chin-ups than from all the curls in the world. Because you're pulling far more weight than you would typically curl, the gains are astronomical, and the choices are infinite.

 

Do them all—overhand pull-ups and underhand chins, wide-grip and narrow, thick bar, switch grip, and hanging from irregular objects—and you'll create amazing tensile strength and powerful connective tissue. Combine the grip training you get from bar work with advanced push-up variations—fingertips, knuckles, back-of-hands—for forearms that would make Popeye jealous.

It can take any number of machine-based isolation-style exercises to hit the arms (and chest and shoulders) from as many angles as good old-fashioned dips. Performed deep, with full range of motion, the results are undeniable. Try as many different hand widths as possible for maximum results. They can also be done on a bench or straight bar. Have some fun!