Get offline & get out & about, getting to the gym enjoying a class hitting the weights you interact & meet people.
The goal-setting/goal-accomplishing cycle is a learned trait. From a very early age, Most winners start to reinforce this idea that if they set their mind to something and tirelessly work towards its accomplishment, the outcome will be positive, you gain good life experience either way.
Like the blog? check out the S.M.A.R.T goals section for more and just remember be yourself, but the best version, Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb.
‘Now,’ said the professor as the laughter subsided, ‘I want you to recognize that this jar represents your life. The golf balls are the important things—-your family, your children, your health, your friends and your favourite passions—-and if everything else was lost and only they remained, your life would still be full. The pebbles are the other things that matter like your job, your house and your car.. The sand is everything else—-the small stuff.
‘If you put the sand into the jar first,’ he continued, ‘there is no room for the pebbles or the golf balls. The same goes for life.
If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.
Pay attention to the things that are critical to your happiness.
Spend time with your children. Spend time with your parents. Visit with grandparents. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and mow the lawn.
Take care of the golf balls first—-the things that really matter. Set your priorities. The rest is just sand.
One of the students raised her hand and inquired what the Beer represented. The professor smiled and said, ‘I’m glad you asked.’ The Beer just shows you that no matter how full your life may seem, there’s always room for a couple of Beers with a friend.
I always write from the heart, using my own photo's giving my own opinion, keeping it real, have fun, look after yourselves, and remember if you come & see me, keep in mind I'm a Personal trainer not a Jedi knight, I don't perform miracles..though I do try as "the force is strong in this one"...😇
"Holy smoked mackerel on a toasted sesame seed bun not sullied by Homer Simpson ~ It's big Bob no leg Batman!"
Joking aside it's not just chest exercises that will help you increase testosterone.
Why is it important?
Testosterone is a steroid hormone that helps you increase lean muscle mass and bone density – and beyond simply helping you have a nice body, it’s also crucial for good health! Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis.
What can I do?
Tip #1: Sprint
In one study, testosterone levels increased significantly for people who performed a series of very short (but intense) 6-second sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout.
Tip #2: Lift Heavy Stuff!
Full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum). You need to do 2-3 full body weight lifting workouts per week to get good testosterone-boosting results.
Tip #3: Use Long Rest Periods
Scientists have studied the effects of very short rest periods on testosterone and found that longer rest periods of around 120 seconds between sets are better for building testosterone (although you can still build other hormones, such as growth hormone, with shorter rest periods).
Tip #4: Use Your Legs
In another study that investigated the hormonal response to weight training, participants were split into an arm-only training group and a leg-plus-arm training group. Testosterone increases were significantly higher in the group that added lower body training to their upper body training.
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It's clear that what fuel you put into your body will effect your performance. If you want to burn those fat calories & hear them scream you got to fuel your body for what works for you, everyone is different & one size does not fit all.
Curious to know what I have taken before during and after my workout? here it is , feel free to click on the links for more info.
1) Pre workout drink Ronnie Coleman Signature Series Myo-Blitz
2) Poliquin BCAA Excellence 2.0 + Beta Alanine supreme
Amount taken? 4 before workout, 4 during workout, 4 post workout ( 12 in total so 6 of each).
3) Insulinomics x2 pills
4) Fenuplex x2 pills
5) Dimm 2.0 x2 Pills
Post workout protein shake USN Muscle fuel Anabolic
If you want to know more Check out my blogs categories to the right or sign up to the newsletter at the top of the page
Below is a couple of screen shots of the full workout & all the exercises, if you like this post & the information provided please like, share & comment. If there are loads of likes & shares I will put a link for a free downloadable full size version of the workout..sound good?
The weekend has finally arrived, so It's about that time again to remind you about Fat burning & alcohol, you know daily alcohol consumption will slow or stop your results, the drawbacks are probably going to far outweigh any health benefits.
Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first.
That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again".
So let's recap those calories...
Carbohydrates and Proteins have 4 calories per gram. Fat has 9 calories per gram. Alcohol has 7 calories per gram.
Remember you don't burn any calories from Fat if you have alcohol in your body, zip, zilch, zero, none!.
Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?).
Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.
Yes you have heard that before & correct it is going to be repeated again.
“Take a Zinc supplement"!
After a workout a great way of keeping D.O.M.S at bay (Delayed Onset Muscle Soreness) is to use a Zinc supplement and drink plenty of water to replace /top up what you lost in your workout.
Zinc is involved in numerous aspects of the body’s vital processes and most people are chronically deficient in this vital mineral. It is an active agent in our body’s ability to metabolize food and nutrients.
Zinc is also crucial for the health of the human immune system. It aids growth through its role in protein building and synthesis, and is therefore particularly needed in pregnant and lactating women
It also plays a role in the body’s ability to heal itself after an injury. Zinc keeps our sense of smell in proper function, and is commonly linked to healthy eyes, skin and hair. What is more, we must be sure that we get enough of it in our diet, as well as from zinc supplements, as the body does not naturally have a zinc storage system.
It has two very distinct forms of zinc, namely Zinc Orotate and Zinc Aspartate, which can be readily absorbed by the body. This is a key supplement to take, whether you're training with weights or not.
That's not the only thing its good for, click here and check out the link for "The top 10 benefits of Zinc", it's a great article.
By connecting online (some of us with monotonous regularity) we are disconnecting offline, perhaps moving further from the truth of reality.
What are we missing from life as a result? What critical moments do we miss that we didn't even know passed us by?
The problem with social networks is that you can’t use them on their own — and part of the reason that Facebook has picked up such traction is that.
It’s really not an illusion. I believe we are doing more with each 24 hours, as technology enables (or forces) us to interact and intersect and do and consume with unprecedented volume and vigor. We live our lives at breakneck speed because we can, because we feel we have to keep up.
There are so many alternatives to keep us plugged in, the average person has in fact double the amount of online friends than physical ones, it's hard to find the right balance as many of the social networks are so well known.
Twitter offers something different, and is perhaps less friendly. Google Plus is slick but has fewer people on it. LinkedIn is focused on jobs, Instagram gives a different perspective with photography & now video based interaction…ohh yeah the list goes on with Pinterest, Youtube….
A lot of the information I give out, you can get on the internet, if you search long enough, but it’s not just about getting or accessing information, otherwise we would all be happily rich, healthy & successful in our fitness goals, its what you do with it, that counts.
"Knowledge is power…No, Knowledge is potential power, clarity is power"
Lets be clear then, "The iron never lies",… & non of us have superhuman powers, so we've got to be realistic when setting our fitness goals., You’ve just got to get yourself out there, as I have said before “The secret of getting ahead is getting started"
You've got to change your mindset & stop looking for a quick fix, you won’t find it online, my suggestion going forward, is to just get out & about, get a trainer or a partner, It can be a pain in the ass to get down to the gym but the interaction is real, the sweat tears the laughter, the noise the hustle & bustle, the smells you cant avoid, the chatter in the locker room, the people that you aspire to.. some of us don’t get butterflies with our emotions…we get the whole Zoo!..that’s real.
“The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that your a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend never freaks out on me, never runs. Friends may come and go but 200 pounds is always 200 pounds.”
- Henry Rollins
Make sure you get out & about & "Look up” Be sure to watch this entire video, especially the ending.
This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone). click here for more info.
So what's the great combination?
"EPA-DHA + L-Carnitine".
This is a great combination ..provided you also do the hard work in the gym, increasing the amount of carnitine stores you have in your muscles & the right amount of fish oils means fat loss & energy benefits for you, what’s also crucial is eating the right food at the correct time of day.
Lets break it down…
EPA-DHA (fish Oils) there are two types of omega 3 fatty acids which are found in the cold water fish.
The brain is highly dependent upon DHA with the heart relying on EPA, your body can suffer ill health if you don't get enough.
Main benefits are
L-Carnitine (an amino acid) is available in the following food sources: red meat, diary products, avocado & tempeh.
Some of the Benefits
•High-intensity work capacity
•Male Fertility improvement
•Increase athletic performance
•Speeds up your recovery from intense workouts
So get to the gym, have a baseline of working out 3-5 x a week, cut out alcohol completely & add in a Protein rich breakfast, lastly drink plenty of water throughout the day & supplement your diet with "EPA-DHA + L-Carnitine for awesome fat burning...not asking for much am I?, there are no short cuts, so stop looking for themso keep this in mind,
"When I lost my excuses I found my results".
So if you want to get to your fitness goals, take a good look at these three types of breakfast "like comment” on the ones you mostly have.
If you want to burn those fat calories & hear them scream you got to fuel fuel your body with what works for you, everyone is different & one size does not fit all.
Want to know more or train with me? drop me a private email from the Contact section.
Remember ~ "The secret of getting ahead is getting started!".
Its easy to fall foul of " it's all of nothing" when looking at results
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the health & fitness journey, so that you don't filter & magnify any negatives as a totality of all your hard work.
Its good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
Keep in mind..
*You're able to do more sets & reps than when you started (mark out of 10%)
*You have lost a good percentage of the weight/ body fat you wanted
*You look better naked or clothes fit better.
*You have more energy or feel & look stronger
*You've got better eating habits or cut out bad ones
*Gained more confidence
*You learned a new skill like boxing or step class , or weight training
*Made new friends in the gym
*Improved your posture or recovered significantly from an injury
*Made your Girlfriend /Boyfriend smile big time with the new improved you!
When you break it down like this there is so much more you gain & learn heaps more about yourself ..so keep in mind ~ "Happiness is a journey not a destination"
Get rid of that beer belly & separate those abs now!, who wants to just "loose your fat?" if you're serious you really have no intention of "finding it again".
Divorce from your troublesome fat needn't be expensive, messy or drive you around the bend & seem to take forever.
Follow these steps...
1) Alcohol - fact you will not burn any fat if you have alcohol in your system, if you're serious, give it up for a month, the results will be obvious to see, "you want a long messy divorce from your fat?, keep on the sauce"
2) Work out myth - it's not just about the crunches - add three dimensional movements with cables & weight training also include interval training.
3) Digestion - help your stomach break down food better by taking a digestive aid like digestive force 2.0 http://eu.poliquinstore.com/6204-digestforce-90 ,
Add some L-Glutamine to help line your lower intestine & help absorb nutrients better.
Lastly drink plenty of water to keep the body hydrated.
4) Get a "BioSignature modulation” done on yourself.
This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone) you then tweak your diet accordingly to benefit your fitness goals.
5) Consistency is key- go to BLOG I wrote a little while back called "21 GREAT EXERCISES TO REVEAL THOSE ABS"
I LOVE TO HELP WITH FITNESS TOPICS, IF YOU WANT TO KNOW JUST ASK A QUESTION , PLENTY TO CHAT ABOUT , SO PLEASE "LIKE COMMENT & SHARE" THE KNOWLEDGE