Hilarious video from Jerome Mayberry on how to train effectively.
- Not eating: It’s super early, but you need toeat in order to fuel your workout. Munch on something small while you’re getting ready, like half a banana or half a piece of toast with a little peanut butter. You’ll not only avoid the gnawing hunger pangs, but you’ll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
- Loading up on fiber: While it’s important to eat a little something, you don’t want to load up on bulky fiber that can make you feel too full or upset your stomach.
- Not hydrating: Aside from food, you also need water. Definitely don’t down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
- Not laying your outfit out the night before: You don’t have oodles of time in the morning, so don’t take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.
- Not getting enough sleep the night before: Exercise is very important, but your body equally needs adequate rest. You can’t stay up till midnight and expect to feel bright and perky for a 5:30 a.m. workout. Get at least seven to eight hours of sleep before your alarm goes off.
Most of us will listen to music to increase the intensity of our workout session and to help maintain motivation and enjoyment.
Which music do you listen to?
I.e Pump it up - Cardio Hits Workout http://www.youtube.com/watch?v=47H6a4HAJsw&feature=related
Whey protein is the most commonly used type of protein and is absorbed into the body quickly and efficiently. Whey Protein also contains high levels of all the essential amino acids and branched-chain amino acids (BCAA’s).
To obtain sufficient muscle growth and recovery, a constant available stream of protein is vital. This demand by the body is easily satisfied with the aid of a protein supplement which are available in numerous sizes and flavours.
Glutamine is the most abundant amino acid (building block of protein) in the body. Over 61% of skeletal muscle tissue is glutamine. L-glutamine is predominantly synthesized and stored in skeletal muscle.
While the body can make glutamine, under extreme physical stress the demand for glutamine exceeds the body’s ability to synthesize it. For athletes and those taking part in regular exercise a glutamine supplement is essential.
Glutamine supplements have been shown to strengthen the immune system and to maintain cell volume and hydration therefore increasing the speed of recovery, especially after exercise or illness.
CLA is an antioxidant with anti-cancer properties that can reduce the risk of cardio vascular disease. It is also better known for its ability to reduce body fat and increase lean muscle mass.
Apart from particular food sources, CLA can be found in higher doses in many nutritional sports supplements in the form of capsules, powders and health bars.
Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver with approximately 95% of the human body’s total creatine located in skeletal muscle.
Creatine supplementation will allow the muscles to exercise longer and harder by creating the required abundance that is unavailable through food consumption. This abundance of creatine subsequently stored in the muscle promotes the synthesis of protein as well as deter the breakdown of protein required to build muscle mass. There are a number of forms of creatine with the most common being creatine monohydrate (creatine complexed with a molecule of water) and Creatine ethyl ester (CEE).
HMB or beta-hydroxy beta-methyl butyrate is synthesized in the human body and is a metabolite of amino acid leucine.
Numerous studies show that HMB supplementation is effective in increasing muscle mass and decreasing muscle breakdown. Moreover, it also helps increase muscle weight and overall strength.
HMB also speeds recovery from strenuous resistance training exercises.
Meal replacement powders offer a convenient source of nutrition to assist a balanced diet and to support strength, power, size and recovery goals. MRP’s provide a convenient source of necessary protein and carbohydrates when access to a regular meal is not readily available.
These products are also low in fat and will also contain essential nutrients such as creatine, BCAA’s and a wide array of vitamins and minerals.
When nitric oxide is consumed in the form of natural foods or dietary supplements, it helps gain lean muscle mass because it widens the blood channels that supply blood to skeletal muscles. Furthermore, nitric oxide helps improve muscle size, endurance and boosts energy levels.
Muscle recovery and jointcare is also an important factor when looking to reduce the possible risk of injury and alleviating fatigue.
If you are trying to recover after intense exercise or from an injury, it is important to eat right foods. Consume lots of proteins, vitamins and minerals. Supplements can also help repair damaged tissues and ligaments.
Meal replacement bars offer a convenient source of nutrition to assist a balanced diet and to support strength, power, size and recovery goals.
Their convenience provides the perfect source of necessary protein and carbohydrates when access to a regular meal is not readily available.
There are many products on the market with all being available in a variety of forms (i.e protein bars , all-in-one bars) and in a range of delicious flavours.
Protein supplementation for those who are vegans is essential, and especially paramount when looking at sports nutrition and gaining muscle.
Whey protein is a by-product of cheese production with vegans are unable to consume due to its derivation from cows. To combat protein deficiency there are protein supplements available which are formulated from pure pea isolate.
Vegan multivitamins are an ideal source of nutrients for vegans and vegetarians without any sources of animal products such as cod liver oil.
Vegans therefore, with protein powders and multivitamins can engage in an active and sporting regime without compromising their chosen diet or developing any deficiencies which may slow down their desired progress.
Weight loss supplements are designed to assist and and improve the body’s physical and metabolic systems. This function of increased efficiency encourages the use of undesirable fat reserves for energy and subsequently resulting in weight loss and a leaner physique.
A balanced healthy diet and regular exercise is the ideal solution for those looking to lose weight and burn body fat. However, there are additional supplements that can aid this process.
Weight gain supplements are a valuable resource for those looking to achieve faster results with their muscle building and size requirements. These products are also ideal for those with an above average metabolism and lean physique.
These products will essentially contain high quality protein, complex carbohydrates, creatine and BCAA’s in higher levels to assist in muscle growth and the replenishment of muscle glycogen stores.
ZMA is a combination of the essential minerals Zinc and Magnesium which act as antioxidant and also stimulates the activity of many enzymes in the body. Magnesium is required by the body for bone health and also metabolic and cardiovascular functions. Zinc is an important mineral and assist the body in the synthesis of protein and muscle repair.
Studies have shown the users of ZMA have shown increases in strength, muscle mass and improved overall health.
Workouts designed to provide safe progressions for weight loss and general fitness to help you reach your fitness goals and avoid injury.
We all have to start somewhere, how bout here…
Click on link below to download the full printable workout.
Here’s some surprising green gossip for you. Apparently, celebrity athlete and boxer Mike Tyson is the new poster boy for vegans. The former World Heavyweight Champion just converted another Hollywood celebrity to eating the strict vegetarian diet.
Tyson, who recently starred in the sleeper hit movie The Hangover with actor Bradley Cooper, is pretty fierce about staying healthy and eating right. He’s been advocating to his Hollywood friends that they join him in just saying no to eating animal products and byproducts.
Ecorazzi, a good news and green celebrity spotlight entertainment news source, shared the following: “Alan Cumming has gone from vegetarian to vegan , and credits another vegan celebrity for the inspiration.”
Their entertainment news source Contactmusic further elaborated that the Hollywood actor has been a vegetarian since early 2010, but has made it his New Year’s resolution to remove all animal products from his diet in 2012.
Alan Cumming tweeted, “That’s it. I was toying with going the whole hog to veganism and now I see Mike Tyson is the new Vegan posterboy! Sold! Get ye back, seitan!”
So much for making himself sound like a bad ass! According to Ecorazzi, the formerly brutal boxer (who served time in jail after assaulting a woman) became a vegan in 2010.
Good for him!
Other vegan star celebs who deserve a healthy round of applause for sticking to a vegan/vegetarian diet include actress Alicia Silverstone, Katy Perry’s soon-to-be ex-husband, comedian Russell Brand, former Buffy the Vampire series star Eliza Dushku, heavy metal rocker Ozzy Osbourne (Kelly Osbourne’s dad), and former United States President Bill Clinton.
Over indulgence and weight gain is an accepted part of Christmas for most people with the new year bringing resolutions of fitness and weight loss to the forefront once again.
General overeating is of course a significant factor in the increased calorie intake during the festive period; however, the majority of food and drinks consumed are high in calories with negligible nutritional benefit. This consumption, alongside limited bodily exertion and exercise, results in significant and rapid weight gain. Using supplements during this period so that the body still receives its required nutritional content is essential.
Although many of these traditional elements would be difficult to sacrifice, a number of products can be indulged in moderation not only to not avoid them but to limit the effect of the high calories they contain.
Baileys Irish Cream
Just 3 large 100ml glasses of this popular Christmas drink can add almost 1000 calories to you daily intake. Try drinking in moderation.
Consuming just 4 pints of an average premium lager can add over 1000 calories to you daily intake. Light beers can be substituted if possible to save some valuable calories.
A large glass of this unique festive drink can contain up to 505 calories. Although an ideal warming drink, having just one, will significantly limit your calorie intake.
Overeating and abdominal bloating is something most will experience during December. OptiBac Probiotics For a flat stomach is an ideal supplement for those suffering from abdominal bloating due to trapped wind, food intolerances, PMS or stress.