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NUTRITION BEFORE BED
Posted 08. Jan 2013 @ 12.00 am



  • Even though you can finally relax on your couch, it's no reason to stop feeding your body nutrients. Schedule time for a healthy dinner and follow it with a simple pre-bed snack. If you're too tired to cook when you get home, pre-cook your meals on the weekend so there's no prep, almost no cleanup, and most importantly, no excuse.

  • Remember, the workout is just a small part of a healthy lifestyle. To recover well, you need to eat well. If you do, you'll be all ready to hit the gym the next day for your coming session better than you were before.


POST-WORKOUT
Posted 06. Jan 2013 @ 12.00 am



  • Right after a workout, your muscles are most sensitive to taking in nutrients. If you aren't feeding your body after you train, your muscles will stay broken down longer.

  • After you get out of the gym, eat simple carbs and high-quality protein. The best bet is usually a whey isolate or a whey/casein blend with some form of carbohydrate powder like waxy maize or maltodextrin. Some people like to have real food with their protein, so eating cereal or a bagel works fine. As long as you don't suffer from blood glucose problems, try to keep your carbs simple. Your goal is to get a slight insulin spike to help drive glucose into the muscle cells.

  • Eat your meal or shake within 30-60 minutes of finishing your training session. This means that if you leave the gym and head directly to the office, you might have to supp-and-drive. If your gym is close to your workplace, mix a shake and grab a bagel when you get there.

  • Feel free to add some recovery-based supplements to your shake. Glutamine, creatine, or BCAAs are great choices. Timing them after your workout can increase your recovery.


CONDIMENTS
Posted 04. Jan 2013 @ 12.00 am

Condiments are a big no when trying to eat clean, so instead of reaching for the ketchup go for chopped tomatoes with fresh basil for minimal carbs & plenty of vitamin C.

ABS TRAINING
Posted 02. Jan 2013 @ 12.00 am

Perform 4 sets of each of the following exercises.


 


Twisting Sit-Ups


Lie on the floor with knees bent and feet in front of you. Place your hands behind your head and slowly roll up as high as you can then twist to your left. Curl back down and repeat. Do 20 reps.


Do not plop back down and do not twist as you come up. Roll up. Stop. Then twist. This makes the move much more effective.


 


Leaning Twists


Find a pole or twist off the handle of a broom. Stand with your feet about 2 ft apart. Place the broom handle behind your neck resting on your shoulders and hold it with both hands. Keeping your back straight, bend forward then turn your body to the side. The pole should be perpendicular to the floor and ceiling. Come back up and repeat for the other side. Do 50 reps.


 


Waist Twists


Sit in a chair and place your pole or broom handle on your shoulders like before. Twist only your torso to one side and hold the position for a couple of seconds. Return to the middle then twist to the other side. Both sides are 1 rep. Do 70 reps.


 


Frog Kicks


Lie on a floor or mat. Bring your knees to your chest and then kick your feet out at a 45 degree angle. Do 50 reps.


 


Leg Raises


Lie on the floor with your legs straight and together. Raise your legs to a 45 degree angle and return to the starting position. Do not let your feet touch the floor once you start the exercise. Do 20 reps.

TIP: EATING CLEAN
Posted 22. Dec 2012 @ 12.00 am

Clean eating is about avoiding packaged products and engaging in a diet rich in non-processed foods—things that come from the earth. Think fruits, vegetables, and lean protein sources, like fish.

JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO