Thursday 24 October 2013
Monday 21 October 2013
ONE STEP CLOSER
Hello you wonderful people,
This is not a review or anything, it's just to show you why thing are being pretty slow regarding this space! I am now an article writer for The Kings Of Supplement! A great new website with alot of brilliant products. So for all you keen fitness and health people I am still writing things but some are being distributed elsewhere! Keep your eyes peeled on this space and TKOS' website for my articles! I also have a profile on their website so if you would like to know a little bit about me and my background give it a read! My first set of articles are on gaining muscle, I will keep you updated as the series goes on!
See the links below for my profile and my article:
http://www.tkos.co.uk/blog/build-muscle/top5-exercises-for-gaining-muscle.html
http://www.tkos.co.uk/blog/teamtkos/profile-matt-millar.html
Please like them, tweet them, share them, recommend them and most importantly enjoy the read!
This is not a review or anything, it's just to show you why thing are being pretty slow regarding this space! I am now an article writer for The Kings Of Supplement! A great new website with alot of brilliant products. So for all you keen fitness and health people I am still writing things but some are being distributed elsewhere! Keep your eyes peeled on this space and TKOS' website for my articles! I also have a profile on their website so if you would like to know a little bit about me and my background give it a read! My first set of articles are on gaining muscle, I will keep you updated as the series goes on!
See the links below for my profile and my article:
http://www.tkos.co.uk/blog/build-muscle/top5-exercises-for-gaining-muscle.html
http://www.tkos.co.uk/blog/teamtkos/profile-matt-millar.html
Please like them, tweet them, share them, recommend them and most importantly enjoy the read!
Thursday 26 September 2013
SWEET POTATO PROTEIN BAR
Protein bars are expensive. So why not make your own. They are cheaper, they taste better and you know exactly whats going into it.
Main mix:
750g sweet potato
300g ground oats
4 egg whites
1 egg yolk
60ml of coconut milk
4 scoops of protein powder
6tsp ground ginger
6tsp ground cinnamon
6tsp vanilla essence
3tsp nutmeg
2tsp of baking powder
6tbsp honey
Middle layer:
100g peanut butter
Top Layer/Coating:
200g dark chocolate (above 70% coco)
100ml coconut milk
Bake at 200 degrees for 20-25 minutes.
Makes 18-20 thick bars.
MAIN MIX
Firstly you need to put the oven on and bake the sweet potato at 180 degrees for about 20-30 minutes. While this is cooking ground your oats by blending them. Add the protein powder, baking powder, nutmeg, cinnamon & ginger to the oats so you have a dry mixture.
In another bowl add your honey coconut milk and eggs. This will be your liquid mixture.
When the sweet potatoes are soft and squidgy take them out of the oven and leave for an hour to cool (if you don't let it cool you will scramble the eggs). Once cooled turn the oven back on to 200 degrees to pre heat & then peel the skin off a mash in a larger separate bowl. Add your dry mixture to this and mix in well. Now this is well blended gradually add your liquid mixture while continuously mixing. It should resemble a loose cake mixture.
Line the baking tin you will be using with grease proof paper and add the mixture in. Bake for 20-25 minutes and then leave to cool.
MIDDLE LAYER
Now that they are cool carefully lift the mixture out of the tin and put onto a chopping board.Heat up the peanut butter in the microwave or saucepan for about 30 seconds. Spread this evenly across your protein bar base & wait until it hardens. (speed up the process by putting it in the fridge).
TOP LAYER/COATING
This is the messy part. Boil some water in a saucepan. In heatproof bowl break up your chocolate and add the coconut milk. Put this bowl on top of the saucepan and wait for the chocolate to evenly melt. While this is melting put greaseproof paper or cling film of top of a tray.
Now simply dip each side of the protein bar in the melted chocolate and scrape off any part gets too much. Put them on the tray, put them in the fridge and leave to harden!
Id recommend you leave them in the fridge and they should last about a week and a half in a sealed container.
This is the calorie count for this recipe. There is 10g of protein per bar but that's only because I cant pump it in like some of these big brands. The fat content is alright but not great. If you've read my other recipes you'll know that this is mostly from the peanut butter, which contains your good fats! The sodium content is very high, iv explained why in previous posts also as this is the same for my other recipes. It's because this calorie count is very crude, to get a true reading it would cost ALOT of money. Have a read of the others though because salt is brilliant for exercise, recovery and general well being.
What I really want to talk to you about is some of the new ingredients I have put in. Dark chocolate for one! I know what you're thinking chocolate on a fitness/nutrition website is abit weird but because the coco content is so high they cant put all the milk and sugar in which in fact makes this good for my bars! This ingredient is actually a energy booster aswell. It contains something called theobromine which is a mild stimulant. This means you its brilliant to eat before the gym, during the gym or after. If you eat it after the chocolate will replenish your glycogen stores which had been used during exercise making you feel more perky. Dark chocolate also contains many vitamins and minerals which lowers your blood pressure, prevents heart disease and type 2 diabetes.
The sweet potato gives you a boost of vitamin C & D which will increase collagen stores keeping your skin elastic and youthful while the coconut milk contains many minerals, vitamins and electrolytes such as calcium and potassium. It is also high in fiber which will keep you fuller for longer. To take the fat away just go for some coconut lite! I used this as it a much healthier binding agent than butter.
This is a bit more long winded than my other recipes but I feel it is worth making. These do not have that weird protein bar texture and they do actually taste very very good. There are very portable and a lot cheaper per bar than buying them, but eat in moderation!
Also guys if you are on Facebook give me a like as I will do a give away when I reach a certain number. Share this about and recommend with your friends as you will love it and get hold of me through twitter if you want a chat about anything! All my details are to the right >>
Main mix:
750g sweet potato
300g ground oats
4 egg whites
1 egg yolk
60ml of coconut milk
4 scoops of protein powder
6tsp ground ginger
6tsp ground cinnamon
6tsp vanilla essence
3tsp nutmeg
2tsp of baking powder
6tbsp honey
Middle layer:
100g peanut butter
Top Layer/Coating:
200g dark chocolate (above 70% coco)
100ml coconut milk
Bake at 200 degrees for 20-25 minutes.
Makes 18-20 thick bars.
MAIN MIX
Firstly you need to put the oven on and bake the sweet potato at 180 degrees for about 20-30 minutes. While this is cooking ground your oats by blending them. Add the protein powder, baking powder, nutmeg, cinnamon & ginger to the oats so you have a dry mixture.
In another bowl add your honey coconut milk and eggs. This will be your liquid mixture.
When the sweet potatoes are soft and squidgy take them out of the oven and leave for an hour to cool (if you don't let it cool you will scramble the eggs). Once cooled turn the oven back on to 200 degrees to pre heat & then peel the skin off a mash in a larger separate bowl. Add your dry mixture to this and mix in well. Now this is well blended gradually add your liquid mixture while continuously mixing. It should resemble a loose cake mixture.
Line the baking tin you will be using with grease proof paper and add the mixture in. Bake for 20-25 minutes and then leave to cool.
MIDDLE LAYER
Now that they are cool carefully lift the mixture out of the tin and put onto a chopping board.Heat up the peanut butter in the microwave or saucepan for about 30 seconds. Spread this evenly across your protein bar base & wait until it hardens. (speed up the process by putting it in the fridge).
TOP LAYER/COATING
This is the messy part. Boil some water in a saucepan. In heatproof bowl break up your chocolate and add the coconut milk. Put this bowl on top of the saucepan and wait for the chocolate to evenly melt. While this is melting put greaseproof paper or cling film of top of a tray.
Now simply dip each side of the protein bar in the melted chocolate and scrape off any part gets too much. Put them on the tray, put them in the fridge and leave to harden!
Id recommend you leave them in the fridge and they should last about a week and a half in a sealed container.
This is the calorie count for this recipe. There is 10g of protein per bar but that's only because I cant pump it in like some of these big brands. The fat content is alright but not great. If you've read my other recipes you'll know that this is mostly from the peanut butter, which contains your good fats! The sodium content is very high, iv explained why in previous posts also as this is the same for my other recipes. It's because this calorie count is very crude, to get a true reading it would cost ALOT of money. Have a read of the others though because salt is brilliant for exercise, recovery and general well being.
What I really want to talk to you about is some of the new ingredients I have put in. Dark chocolate for one! I know what you're thinking chocolate on a fitness/nutrition website is abit weird but because the coco content is so high they cant put all the milk and sugar in which in fact makes this good for my bars! This ingredient is actually a energy booster aswell. It contains something called theobromine which is a mild stimulant. This means you its brilliant to eat before the gym, during the gym or after. If you eat it after the chocolate will replenish your glycogen stores which had been used during exercise making you feel more perky. Dark chocolate also contains many vitamins and minerals which lowers your blood pressure, prevents heart disease and type 2 diabetes.
The sweet potato gives you a boost of vitamin C & D which will increase collagen stores keeping your skin elastic and youthful while the coconut milk contains many minerals, vitamins and electrolytes such as calcium and potassium. It is also high in fiber which will keep you fuller for longer. To take the fat away just go for some coconut lite! I used this as it a much healthier binding agent than butter.
This is a bit more long winded than my other recipes but I feel it is worth making. These do not have that weird protein bar texture and they do actually taste very very good. There are very portable and a lot cheaper per bar than buying them, but eat in moderation!
 |
This is what it looks like uncooked.  |
 | |
| And finally the finished product |
Monday 9 September 2013
VIBRAM FIVE FINGERS (KMD SPORT)
I used to train barefooted as I
felt it would benefit me more. I ended up feeling more comfortable without
footwear in the gym due to training without them for so long. I decided I
needed some type of footwear, so my feet would stop getting dirty and so I could get abit more protection so minimalist shoes were the answer. Now before I talk to you about these magical shoes I’d like to quickly tell you about some of the benefits of barefooted exercise.
-It's more natural
-Better ventalation
-Stabilizing muscles in the foot and ankle are strengthened
-Improved balance
-Flexibility in the foot can be improved
-Arches can become stronger
-Muscle alignment can be improved
I brought the KMD sport lace due to its universal and versatile nature, I have worn these shoes to the gym, work, and sprint training. They can even be used for swimming. . As soon as they turned up I put them on and off I went to try them out. Straight away I discovered they aren’t the easiest shoes to get on your feet due to each toe being in its own little ‘pocket’. However unlike most shoes we buy, the heel is rubber and can be bent in any way possible and it will not break compensating for the fact they are a struggle to get on (until you get used to it). I had already decided after five minutes of my work out that they were the comfiest shoes I ever had.
FIVE FINGERS IN THE GYM
Many people try to go for flatfooted footwear when in the gym, this is so when your squat and deadlift you are closer to the ground making your work the muscle harder but we'll get to that later. These shoes which that are commonly worn in the gym have cushioning though which actually takes away the stress you can put on the muscle. Vibram five fingers have almost no cushioning at all so to mimic your barefoot.
These shoes actually improve many aspects of your workout for example when you are performing deadlifts. Due to the shoe having a extremely thin sole you are in fact closer to the ground and actually makes it slightly easier to get the bar all the way to the ground giving a more effective set than if you were wearing conventional running shoes.As you get down lower, you also manage to get more stress on the muscle promoting to to grow more in time.
Conventional running shoes can make the set less effective, such as when doing a seated leg press. The sole will compact down and push back out as that is what the are designed to do (to prevent shinsplints when running). See it as like jumping on a trampoline, the trampoline being the shoe. As you weight gets pressed down on the sole it will push back up which could actually help lift the weight.
The product is brilliant, it helps alot for my use when exercising. I would highly recommend these.
My Overall Rating: 9.8 out of 10
Review written by Tom Millar.
-It's more natural
-Better ventalation
-Stabilizing muscles in the foot and ankle are strengthened
-Improved balance
-Flexibility in the foot can be improved
-Arches can become stronger
-Muscle alignment can be improved
I brought the KMD sport lace due to its universal and versatile nature, I have worn these shoes to the gym, work, and sprint training. They can even be used for swimming. . As soon as they turned up I put them on and off I went to try them out. Straight away I discovered they aren’t the easiest shoes to get on your feet due to each toe being in its own little ‘pocket’. However unlike most shoes we buy, the heel is rubber and can be bent in any way possible and it will not break compensating for the fact they are a struggle to get on (until you get used to it). I had already decided after five minutes of my work out that they were the comfiest shoes I ever had.
FIVE FINGERS IN THE GYM
Many people try to go for flatfooted footwear when in the gym, this is so when your squat and deadlift you are closer to the ground making your work the muscle harder but we'll get to that later. These shoes which that are commonly worn in the gym have cushioning though which actually takes away the stress you can put on the muscle. Vibram five fingers have almost no cushioning at all so to mimic your barefoot.
These shoes actually improve many aspects of your workout for example when you are performing deadlifts. Due to the shoe having a extremely thin sole you are in fact closer to the ground and actually makes it slightly easier to get the bar all the way to the ground giving a more effective set than if you were wearing conventional running shoes.As you get down lower, you also manage to get more stress on the muscle promoting to to grow more in time.
Conventional running shoes can make the set less effective, such as when doing a seated leg press. The sole will compact down and push back out as that is what the are designed to do (to prevent shinsplints when running). See it as like jumping on a trampoline, the trampoline being the shoe. As you weight gets pressed down on the sole it will push back up which could actually help lift the weight.
FIVE FINGERS WHEN RUNNING
I found when I was sprint training with these shoes compared to my new balance 610 v2 running shoes much better. I could feel my stride had improved due to more pronation of my foot which made me run more efficiently. When you wear conventional running shoes due to the high cushioning (its aim to spread the load of the impact over the whole foot) encourages you to in fact perform a heel strike. This creates a large impact on the heel due to the vertical deceleration of the leg going straight down.
When running with running shoes you actually infact slam your heel on the ground due to the cushiony sole taking away some of the force but this means you use more energy. This heel strike can actually cause damage to your foot and cause shin splints because of the amount of force struck on the heel. Vibram five fingers forces you to run like you would run barefooted like our cavemen counterparts elemintaing this heel-stike.
Personally I ran on the balls of my feet which drastically decreased the force of the heel-strike.
Running on the balls of your feet drives your momentum forwards carrying your body weight in front of you improving speed and efficiency. You do have to get used to them though, you end up changing your running style which is a good thing in the long run. So while going through this change your feet ache a little bit because of the changing process. This is all your tendons/ligaments/muscles strengthening. As these things are getting stronger your chances of injury decrease.
Below are two images of how the pressure changes due to the type of running shoes you wear. The first image will show conventional running shoes the second will show barefooted running which is very similar to minimalist shoe running.
(Graphs sourced from Joe Maller.com)
With running shoes
I found when I was sprint training with these shoes compared to my new balance 610 v2 running shoes much better. I could feel my stride had improved due to more pronation of my foot which made me run more efficiently. When you wear conventional running shoes due to the high cushioning (its aim to spread the load of the impact over the whole foot) encourages you to in fact perform a heel strike. This creates a large impact on the heel due to the vertical deceleration of the leg going straight down.
When running with running shoes you actually infact slam your heel on the ground due to the cushiony sole taking away some of the force but this means you use more energy. This heel strike can actually cause damage to your foot and cause shin splints because of the amount of force struck on the heel. Vibram five fingers forces you to run like you would run barefooted like our cavemen counterparts elemintaing this heel-stike.
Personally I ran on the balls of my feet which drastically decreased the force of the heel-strike.
Running on the balls of your feet drives your momentum forwards carrying your body weight in front of you improving speed and efficiency. You do have to get used to them though, you end up changing your running style which is a good thing in the long run. So while going through this change your feet ache a little bit because of the changing process. This is all your tendons/ligaments/muscles strengthening. As these things are getting stronger your chances of injury decrease.
Below are two images of how the pressure changes due to the type of running shoes you wear. The first image will show conventional running shoes the second will show barefooted running which is very similar to minimalist shoe running.
(Graphs sourced from Joe Maller.com)
With running shoes
Without
running shoes
We can see from the graphs above that with running shoes there is a much bigger
spike of impact with initial impact to the ground than there is without running
shoes. This is due to the heel strike. The peak of the impact on both graphs is
about the same however we can see that
in the image below in the barefooted runner that the impact does not spike as
much due to more rotational energy rather than vertical deceleration of the leg
causing a dead stop.
There are a few minor issues with the product:
-The price (as a student £125 is a lot of money for me) but you do pay for what you get and come along with a two year warranty.
-The style which I have are the lace up ones and I find that when you pull the top to tighten it. When you do this the top of the shoe tightens leaving the bottom half of the lace loose. You then have to tighten the lower part bit by bit by hand which again is not too much of a problem but a pain if you have to be somewhere quick.
-They are also designed with a lock to stop the elasticated laces coming undone when in use. Although the idea is theoretically sound. The lace loosens off, I have put this down to the lock on the lace as I find it comes undone rather easy but it is still tight enough to keep your foot in.
There are a few minor issues with the product:
-The price (as a student £125 is a lot of money for me) but you do pay for what you get and come along with a two year warranty.
-The style which I have are the lace up ones and I find that when you pull the top to tighten it. When you do this the top of the shoe tightens leaving the bottom half of the lace loose. You then have to tighten the lower part bit by bit by hand which again is not too much of a problem but a pain if you have to be somewhere quick.
-They are also designed with a lock to stop the elasticated laces coming undone when in use. Although the idea is theoretically sound. The lace loosens off, I have put this down to the lock on the lace as I find it comes undone rather easy but it is still tight enough to keep your foot in.
The product is brilliant, it helps alot for my use when exercising. I would highly recommend these.
My Overall Rating: 9.8 out of 10
Review written by Tom Millar.
Saturday 31 August 2013
ELASTIC WRIST STRAPS
This is very cheap product by AQF. I got them for £3.49. I got a cheap pair so I could test them first. They are basically a large elastic strip of material which you wrap around your wrists to prevent injury.
Wrist straps are a necessity when you begin to start lifting heavy weights. This is because the joint is very small meaning it will ache when you put alot of stress on it. The straps simply stop the unnecessary movement in the wrists which causes them to hurt. I started needing them after every time is did a set I would rub my wrists. They support my wrists and provide them with stability while I lift. This allows me to lift greater weights meaning I can work my muscle more.
There is only a thumb loop aswell. I mention this because there is no fabric on your hand. This means there is no alterations to your grip. A brilliant aspects of any wrist strap with this design. As you can see in the title they are elastic meaning one size fits all. This means you can shop online with the comfort of knowing they will fit. Mine are quite new so I can't yet comment on the durability but ta the moment they are lasting well!
When it comes to your health and well being it is important that you do anything and everything possible to stay at peak physical health. As you get older your joints become weaker so protect them now to prevent yourself hurting everyday when you are older. Respect your body and you'll feel brilliant all the time.
This is a short post because, well there is not much to talk about. Again this is the same as the lifting belt, as they are all the same I will give it no rating but if they break I will let you know and also tell you what other brand I go for.
Wrist straps are a necessity when you begin to start lifting heavy weights. This is because the joint is very small meaning it will ache when you put alot of stress on it. The straps simply stop the unnecessary movement in the wrists which causes them to hurt. I started needing them after every time is did a set I would rub my wrists. They support my wrists and provide them with stability while I lift. This allows me to lift greater weights meaning I can work my muscle more.
There is only a thumb loop aswell. I mention this because there is no fabric on your hand. This means there is no alterations to your grip. A brilliant aspects of any wrist strap with this design. As you can see in the title they are elastic meaning one size fits all. This means you can shop online with the comfort of knowing they will fit. Mine are quite new so I can't yet comment on the durability but ta the moment they are lasting well!
When it comes to your health and well being it is important that you do anything and everything possible to stay at peak physical health. As you get older your joints become weaker so protect them now to prevent yourself hurting everyday when you are older. Respect your body and you'll feel brilliant all the time.
This is a short post because, well there is not much to talk about. Again this is the same as the lifting belt, as they are all the same I will give it no rating but if they break I will let you know and also tell you what other brand I go for.
Monday 19 August 2013
MY PROTEIN AND OAT PANCAKES (PROTEIN OATCAKES)
I did abit of experimenting with oats the other day. This is because I have to eat them all the time to get good quality carbs in. There is only a certain amount of toppings you can put on oats before you get bored. I got bored. Very bored, so I decided to try something new. I had a look at recipes and did not like them at all due to them looking very boring and being full of fat, so here is my oatcake recipe:
Ingredients:
4 egg whites
1 egg yolk
2tbsp of honey
1 banana
1 scoop of protein powder (30g)
100g of oats
Crack your eggs into a bowl making sure you only keep one egg yolk in and whisk. In a another bowl measure out your your oats and protein powder scoop. Combine the eggs and oat mixture and stir. Now mash up the banana and add that to mixture aswell as the honey. The consistency will not be like normal pancake mixture, it will be abit more stiff but you don't want it too stodgy. If this happens just add either a little milk or water to loosen it.
Once you have your mixture, heat up a frying pan and put a very small amount of olive oil into it. (Make sure it is very hot before adding the oatcake mixture.) Spoon about two or three spoonfuls of mixture into the frying pan and spread into the pancake shape. Once this is done turn the heat down and watch carefully. Flip when needed, it should be golden brown by the end.
Serve straight from the pan with some warm honey and fruit.
(makes 3 to 4)
Ingredients:
4 egg whites
1 egg yolk
2tbsp of honey
1 banana
1 scoop of protein powder (30g)
100g of oats
Crack your eggs into a bowl making sure you only keep one egg yolk in and whisk. In a another bowl measure out your your oats and protein powder scoop. Combine the eggs and oat mixture and stir. Now mash up the banana and add that to mixture aswell as the honey. The consistency will not be like normal pancake mixture, it will be abit more stiff but you don't want it too stodgy. If this happens just add either a little milk or water to loosen it.
Once you have your mixture, heat up a frying pan and put a very small amount of olive oil into it. (Make sure it is very hot before adding the oatcake mixture.) Spoon about two or three spoonfuls of mixture into the frying pan and spread into the pancake shape. Once this is done turn the heat down and watch carefully. Flip when needed, it should be golden brown by the end.
Serve straight from the pan with some warm honey and fruit.
(makes 3 to 4)
Here we go then...
So there is only 193 calories per pancake! This isn't the lowest calorie breakfast you can have but it will keep you going and feeling full for a good amount of time. It is a balanced breakfast to have which is full of complex carbs, proteins, fibre, salt and sugar! As you have just been in a resting state during your sleep you need a pick me up in the morning! This is because you don't eat during sleep and your body still burns a high amount of calories to keep your body going. By having all of this come into your body It helps restore what you have lost making you feel better.
As the oats are a source of complex carbs it provides your body with a slow release of energy. The protein helps repair muscles and the salts help your cells retain water so you will feel less dehydrated. The sugar from the honey also gives your a nice pick me up in the morning so before the slow release of energy kicks in you have that instant buzz from the sugar. There is not much fat at all in this recipe aswell. This is because I have taken the yolks out. I have kept one in because there is alot of good vitamins and minerals in there along with good fats.
As the oats are a source of complex carbs it provides your body with a slow release of energy. The protein helps repair muscles and the salts help your cells retain water so you will feel less dehydrated. The sugar from the honey also gives your a nice pick me up in the morning so before the slow release of energy kicks in you have that instant buzz from the sugar. There is not much fat at all in this recipe aswell. This is because I have taken the yolks out. I have kept one in because there is alot of good vitamins and minerals in there along with good fats.
This is a very filling breakfast and did give me a nice lot of energy. If you want it to taste more fruity just add some more mashed bananas in. You can even substitute bananas for blueberries or even add both! If you make them thin aswell you can put two together and make a sandwich for your lunch, just take the fruit out. They are easily portable, can be eaten as a snack and are very cheap and easy to make!
 |
| Stack of oatcakes drizzled in honey |
 |
| The uncooked oatcake in the frying pan |
Tuesday 13 August 2013
PRE WORKOUT: IGNITE
I started taking it on a chest day. I took one scoop and I felt a difference in my performance. I wouldn't say I could lift more weight as I hate the people that say 'this supplement made me reach a pb for weight' or 'jumped up 20kg today on a certain exercise because of blah blah blah' . This is a stupid thing to say and helps no one decide what pre workout product they want. This comes from the unfocused people at the gym who probably don't push themselves everyday until they get that little push by the supplement which focuses them and allows them to push more weight. This is not a bad thing I just think they should stop saying it makes you push more weight. Months and years of continuous dieting and training allows you to push more weight.
What I will say is that this product cut my resting period significantly. This is an amazing aspect of ignite as the less time you rest the more you work your muscle. I was also able to push one more rep out which is the rep that I feel transforms your body. Obviously the more your muscles is worked and the greater stress that is put on it the stronger and larger it will become. The one scoop I took increased my energy levels and to my surprise I did not get any of the side effects which I got from 'Pulse V4' which I absolutely loved. An increase of energy and no little annoying headaches or stomach discomfort was brilliant & as my recovery time decreased so I was able to put another exercise in which means I worked my muscle more and harder than normal. How do I know I worked it harder? Well I woke up in the morning and felt I had a car resting on my chest. It was that nice post workout pain, (don't worry I haven't been in a car crash or anything).
I then proceeded to take two scoops for leg day........Wow. Just wow. I felt like this guy:
 |
| Photo by: www.churchyroll.com |
The price of the product is expensive. Especially for me being a student. £37.00 is very expensive for 720g, but what I love about it is the company. Icon nutrition have put every ingredient down on it, they are I feel a trustworthy company so with that in mind I feel it is worth the money if you have it. It would take me forever to explain every last ingredient but what i'll do is list them and pick the key ones out.
 |
| Picture from icon nutrition site. |
Ignite will increase your metabolism through the caffeine and green tea extract. This means you will also be burning more calories and burning that fat away.
Everyone knows caffeine increases alertness, energy levels and focuses you.
Creatine turns into creatine phosphate in the body which helps produce the only from of energy your muscles use ATP (anedosine triphosphate) so this will increase the power output, for more info see my creatine post: http://mmillarnutrition.blogspot.co.uk/2013/06/creatine-monohydrate.html
Leucine is an amino acid. Alot of research has been put into this and has been proven to improve and stimulate protein synthesis. For those who do not know what that is it, it's the process in which makes the muscles grow.
Beta alanine is proven to increase muscle endurance and power output.
I'v just noticed these go into alot more detail on their website but the ones above are just a basic overview. I would suggest you read about the ingredients before buying, i'd suggest you do this with all products.
So, the company are brilliant. The delivery was incredibly quick and they provide all of the ingredients clearly. I will say these are a very promising company to buy stuff from. Ignite increases your focus, energy levels, power output and your endurance levels. It will also in the long run burn fat and WILL help you promote muscle growth. My one concerning factor is the price. This is because I am in a student mindset but this is a high quality product.
The positives are that there are no lies and the company has not misled me in anyway with this product & ignite says what it does on the tin but it is abit pricey so my score will reflect on this:
My Overall Rating: 9 out of 10
Monday 12 August 2013
OATS & WHEY PROTEIN BAR
Protein bars! Another thing myprotein sent me as you lot were asking about portable snacks! A sample bar costs £1.89 and it is £29.99 for 18 bars which is about £1.66 per bar. This is pretty cheap for protein bars as I have seen some in shops and gyms for £3.00!
This product is great for the busy individual. It is easily portable and a great source of protein. I got sent the chocolate peanut flavor and this has 22 grams of protein and is 316 calories. This means if you are trying to put on weight it is brilliant to get those added cals in. Myprotein state that this is the ideal choice of food to eat after exercise because of its 2:1 ratio of carbs and protein, I agree with this. I had my bar after exercise and I felt refueled but it didn't fill me up. So with this in mind you can't live of these things! They are just a temporary meal replacement. If you do eat to many protein bars can actually begin to have a laxative effect.
I don't usually like protein bars as they have that weird texture and usually don't taste too good but this protein bar was different. It tasted brilliant. I can't comment on the other flavors but the chocolate peanut hit the spot. It did taste real good but still had that weird texture. I have a sweet tooth and this was a great replacement from a chocolate bar. I bet many people have a sweet tooth and this bar is the way not to cheat on your diet!
Don't rely on these bars though! A good balanced diet is the way forward to weight loss and even weight gain, but these bars are great to settle those sweet cravings and are a great source of protein.
My Overall rating: 8 out of 10
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| Sorry for the bad photo I started eating it before I realized I needed a blog picture. |
Here is the link to their website: myprotein.com/home.dept .
Thursday 8 August 2013
PRE WORKOUT: PULSE V4
Pulse V4 tropical storm
Recently myprotein.com got in touch with me and sent me samples to review. First of all they only sent me one sample pack so I cannot tell you about the long term benefits. So I talked to my brother as he has taken this product previously to give you the best all round review possible. This may seem like there are two sets of different opinions but we are pretty much both genetically the same. We both share the same weak points, strong points, train together and consume similar supplements to each over.
I am very skeptical about using products without at least a basic understanding of it. It has occurred to me that not enough people research into product before they buy and consume them. I have heard many storied about pre workouts containing alot of harmful and possibly illegal ingredients After researching the ingredients in this pre work out supplement I have come to the concluded that there is nothing which could affect me in a negative way in the long run which in my eyes is a very important aspect of a supplement.
If you are a beginner at the gym, or new to
taking pre-work out supplements I would highly recommend only taking half
servings as a start due to a high intake of caffeine and other ingredients which your body is not
use too. After I had consumed the product I felt an instant buzz. However when I had got
into the gym and started to work out I experienced
enhanced sweating, like crazy sweats. Like sitting in the rain sweats. It was like I had baby oiled myself. I also got light headaches after sets and reps. My brother and I both had these side effects. However after this passed we both felt more mentally focused and were able to train at a higher rate.
The long term effects of the product where my
brother comes into play. After
sticking to the product he found it wasn't too bad. He started taking half
servings for a week for the beginning and then upped his intake to full servings of 17g. He told me this increased his workrate significantly. His recovery time increased due to a heightened heart rate increasing circulation and speeding up the process of carbon dioxide & lactic acid removal. This increased the intensity of his workout reducing
rest periods which workedhis muscles harder and achieving overall a better work out.
There are some problems with pre workouts in general. People who I have talked to about them have become very addicted to them and feel they cannot perform in the gym without the aid of it. When in reality success comes from hard work and determination not supplements but if you are a new to the gym or someone who is easily distracted this is a way forward for you to keep yourself focused and determined.
Bare in mind though finding pre-workouts which work for you is about trial and error. For example my brother took Grenade 50 caliber which gave him many bad side effects which actually gave him a bad workout.
Keep in touch for more reviews about pre-work out supplements.
My Overall Rating: 6 out of 10There are some problems with pre workouts in general. People who I have talked to about them have become very addicted to them and feel they cannot perform in the gym without the aid of it. When in reality success comes from hard work and determination not supplements but if you are a new to the gym or someone who is easily distracted this is a way forward for you to keep yourself focused and determined.
Bare in mind though finding pre-workouts which work for you is about trial and error. For example my brother took Grenade 50 caliber which gave him many bad side effects which actually gave him a bad workout.
Keep in touch for more reviews about pre-work out supplements.
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| Post leg day picture. Tired & run down. |
This rating is because of all the side effects which happened to me and I didn't have enough of the product to carry on for a period of time so this is the most generous score I could give.
Here is the link to their website: myprotein.com/home.dept .
Monday 5 August 2013
BURN FAT BY EATING & DRINKING
Recently I gave you the choice to decide what I was going to write about via my Facebook group: https://www.facebook.com/mmillarnutrition
So this article is to help you burn fat while still eating a good amount of food. Well exercising is obviously one of the best ways to get in shape but dieting is key. Good eating separates people who have amazing bodies from those people in 'alright' shape. Within this article I will tell you what foods increase your metabolism. This means by eating food you are actually burning fat which will decrease your weight and waist line.
The Foods:
Green tea
This raises your heart rate which makes your system burn calories faster. It also has many minerals and vitamins which nourish the body. Studies have shown that it promotes weight loss by stimulating the body to burn abdominal fat. That's right this tea will decrease your waist line.
Chilies
Chilies! This actually raises you core temperature very very slightly, which is why people go red and start sweating. As your body is hotter the chemical reactions happen quicker within which promotes fat burning. Your body at the same time is trying to cool you down (the sweating) this means your body is working harder so you are burning more calories. It is also easy to add to dishes, just chop a few and whack them in and there you go.
Water
Well, your body is made up of about 70-80% water. Your skin is made up of it, your muscles are made of it and so are alot of other things like organs. Dehydration makes you look bad and feel bad. It also makes you want to eat more because your body wants the water out of the food. This means your calorie intake heightens and you'll put on weight. Water also clears toxins and helps you transport vitamins and minerals around the body. SO UP YOUR INTAKE.
Broccoli
This super food is very low in calories and very high in vitamin c, so this food will not only promote weight loss but make your skin look better also. This is because vit c increases your collagen production. There is alot of fiber which helps you clear toxins and makes you feel much more full. This means you wont want to snack.
Greek Yogurt (low fat)
This dairy product contains probiotics. This is friendly bacteria which helps the body reduce the amount of fat your body absorbs. It is also rich in calcium and vitamin D helping maintain a good metabolism.
Oats
Oats are rich in fiber and are very filling. Again, this means you will be less likely to snack because you will be full.
Almonds
These are full of protein, fiber and good fats. Studies have shown that almonds can promote weight loss and improve cholesterol levels. A few almonds fill you up alot also! They are perfect for a healthy snack.
Black Coffee
Caffeine kicks your metabolism up some gears. It also helps with the breakdown of fat. So have a cup in the morning and you will feel more awake and you will lose the pounds.
Blueberries
These little blue gems are loaded with antioxidants. They satisfy that sweet tooth and are brilliant to snack on. They don't have many calories in them and have a high water and fiber content.
This will take time, don't expect things to happen over night as it's not magic. By adding these foods into your diet in time you will lose weight and feel better. Keep in mind though to look really good you have to both exercise and eat well. I would also recommend that you eat smaller meals at a more frequent rate. this is much better than eating three massive meals a day or even the worst thing you could do which is not eat all day and chug down loads of food at night. By keeping yourself topped up throughout the day you will not go feeling hungry, you will have alot more energy, you will feel alot better and you will reach your fitness goal/goal weight.
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| Didn't have all the food listed! |
I hope this is what you're looking for.
Like the group and I will ask again soon what you want me to write about!
Monday 29 July 2013
CALF TRAINING
Calf training. Now a big thing in the world of body building and in society. I think everyone has heard the term 'chicken legs' or something like that when describing someone with a big upper torso and skinny legs. Now this 'banter' does really effect people but i'm not here to talk about that, i'm here to talk about how to add some mass and definition to those lower parts of your legs.
Now my legs are not the biggest by far, I genetically don't have big calves. This is not me blaming it on my genetics because I used to leave out calf training all the time. You might even want to find some other information from someone with bigger legs than me after finding that out but I suggest you don't. If you are reading this you are probably going through the same thing as me so I can relate and I will give you the most honest straight up advice I possibly can. I started training my calves seriously since January now and I can see significant difference so i'm here to share what i'v learnt to turn those 'chicken legs' in to something spectacular.
So we've established that genetics play a big part in this, if you are one of those lucky ones who have big calves and just need to shape them well, fair play but if you are like me with smaller legs we have to work our arses off training. This muscle is very stubborn. It takes your weight every day, when you stand, walk, run and anything else. This means it is a very hardened and dense muscle which will take time and dedication to make grow. I was reading about Arnold Schwarzenegger and he used to half small calves, this even cost him a competition. He vowed to never let his calves effect his presence on stage again and so he began shaping his legendary calf muscles. He was told to train these muscles like you would any other, not to just put it at the end of the workout and put not much effort or intensity into the exercise. So with this information I started hitting my lower legs hard.
As they are so stubborn, I train them 3 times a week (I may even increase this amount). Don't blow this off now and lecture the computer screen about overtraining, THIS MUSCLE IS VERY STUBBORN. YOU ARE GOING TO HAVE TO HIT IT VERY HARD, and they recover much quicker than other muscles!
There are two main things you will need for calf training, discipline and a tolerance to pain. The pain can be unbearable at times with the sole of your foot cramping, all of your little muscles in your leg tightening, your calves hardening and feeling like lead so its hard to walk but this is something you have to endure. FIGHT IT. Shrug it off and go into your next set. You should not leave that machine/exercise and walk off fine and dandy you should look like you have just been kicked in the legs by Bruce Lee. Now i'm not a believer in using muscle pain for a sign that I have had a good set but with this muscle it is a necessity. Just remember pain is temporary. I always think to myself, in a few years i'll have people coming up to me and asking how I got these booming calves and that alone gets me through it.
There are three main calf training movements. By this I mean where you place your feet:
1. Inner placement
This hits the outer head.
2. Center placement
This hits the back of the calves.
3. Outer placement
This hits the inner head for that diamond like shape.
So, one day I hit inner, the next center and the next outer. You want to hit heavy weights with high reps to shock the muscle into growing. I spend about half an hour each day I train calves and I usually do 3-4 calf related exercises. I will change my rep range every four weeks but I will do four sets for every exercise. So at first I will go very heavy and get 10-15 reps out for each set. When I change the rep range I will lighten the load and get 20-25 out. Supersetting and dropsetting is also a brilliant way to keep the tension on the muscle. As it is so stubborn the added stress and less time to rest you give it the better your results will be. Make sure you get a full stretch in. All the way down and all the way up, do not sacrifice form and technique for weight.
So at the moment I am doing:
4 sets, 20-25 reps of seated calf raise
4 sets, 20-25 reps of standing calf raise
4 sets, 15-20 reps of leg press calf raise supersetted with 4 sets, 10 reps of angled standing calf raise.
I do this three days a week and each day has a different foot placement. Do what works for you though. Some gyms do not offer calf machines so be inventive and think outside the box. Remember your workout is not set in stone, difference is a good thing to promote muscle growth.
Don't think they will come quickly because they will not. Stop blaming your genetics as that is a way of saying you can't be bothered trying to change. The great Arnold had tiny lower legs and now they are legendary. Keep your discipline and go get some amazing calves. Keep in mind also: A young bodybuilder once said to Arnold that he wanted legs like him. He pointed to his lower legs and said to the young one 'this cost me 600 hours of painful training'. Remember it wont come easy but it will be worth it.
Now my legs are not the biggest by far, I genetically don't have big calves. This is not me blaming it on my genetics because I used to leave out calf training all the time. You might even want to find some other information from someone with bigger legs than me after finding that out but I suggest you don't. If you are reading this you are probably going through the same thing as me so I can relate and I will give you the most honest straight up advice I possibly can. I started training my calves seriously since January now and I can see significant difference so i'm here to share what i'v learnt to turn those 'chicken legs' in to something spectacular.
So we've established that genetics play a big part in this, if you are one of those lucky ones who have big calves and just need to shape them well, fair play but if you are like me with smaller legs we have to work our arses off training. This muscle is very stubborn. It takes your weight every day, when you stand, walk, run and anything else. This means it is a very hardened and dense muscle which will take time and dedication to make grow. I was reading about Arnold Schwarzenegger and he used to half small calves, this even cost him a competition. He vowed to never let his calves effect his presence on stage again and so he began shaping his legendary calf muscles. He was told to train these muscles like you would any other, not to just put it at the end of the workout and put not much effort or intensity into the exercise. So with this information I started hitting my lower legs hard.
As they are so stubborn, I train them 3 times a week (I may even increase this amount). Don't blow this off now and lecture the computer screen about overtraining, THIS MUSCLE IS VERY STUBBORN. YOU ARE GOING TO HAVE TO HIT IT VERY HARD, and they recover much quicker than other muscles!
There are two main things you will need for calf training, discipline and a tolerance to pain. The pain can be unbearable at times with the sole of your foot cramping, all of your little muscles in your leg tightening, your calves hardening and feeling like lead so its hard to walk but this is something you have to endure. FIGHT IT. Shrug it off and go into your next set. You should not leave that machine/exercise and walk off fine and dandy you should look like you have just been kicked in the legs by Bruce Lee. Now i'm not a believer in using muscle pain for a sign that I have had a good set but with this muscle it is a necessity. Just remember pain is temporary. I always think to myself, in a few years i'll have people coming up to me and asking how I got these booming calves and that alone gets me through it.
There are three main calf training movements. By this I mean where you place your feet:
1. Inner placement
This hits the outer head.
2. Center placement
This hits the back of the calves.
3. Outer placement
This hits the inner head for that diamond like shape.
So, one day I hit inner, the next center and the next outer. You want to hit heavy weights with high reps to shock the muscle into growing. I spend about half an hour each day I train calves and I usually do 3-4 calf related exercises. I will change my rep range every four weeks but I will do four sets for every exercise. So at first I will go very heavy and get 10-15 reps out for each set. When I change the rep range I will lighten the load and get 20-25 out. Supersetting and dropsetting is also a brilliant way to keep the tension on the muscle. As it is so stubborn the added stress and less time to rest you give it the better your results will be. Make sure you get a full stretch in. All the way down and all the way up, do not sacrifice form and technique for weight.
So at the moment I am doing:
4 sets, 20-25 reps of seated calf raise
4 sets, 20-25 reps of standing calf raise
4 sets, 15-20 reps of leg press calf raise supersetted with 4 sets, 10 reps of angled standing calf raise.
I do this three days a week and each day has a different foot placement. Do what works for you though. Some gyms do not offer calf machines so be inventive and think outside the box. Remember your workout is not set in stone, difference is a good thing to promote muscle growth.
Don't think they will come quickly because they will not. Stop blaming your genetics as that is a way of saying you can't be bothered trying to change. The great Arnold had tiny lower legs and now they are legendary. Keep your discipline and go get some amazing calves. Keep in mind also: A young bodybuilder once said to Arnold that he wanted legs like him. He pointed to his lower legs and said to the young one 'this cost me 600 hours of painful training'. Remember it wont come easy but it will be worth it.
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| Just to show you not the biggest, but getting there. |
Sunday 21 July 2013
MY ENERGY BOOSTING FLAPJACKS
Well as i'm a student currently living at home my Mum was not impressed with the increased food bill, healthy food is not cheap! So with this is mind I needed to create something I could snack on that doesn't cost much, I rummaged through the cupboards and this is what I came up with:
Mixture A:
150g crunchy peanut butter
50g unsalted butter
200g clear honey
Mixture B:
350g porridge oats
50g of myprotein, protein powder (optional)
50g dried fruit (optional)
Preheat the oven to 180 Degrees. Prep oven proof dish by coating it in butter or lining it with grease proof paper. Put all of mixture A into a small saucepan on a low heat. Stirring occasionally make sure it all melts and creates a liquid. While this is heating put all of mixture B into a separate mixing bowl and stir together so it is evenly mixed.
Add mixture mixture A to B and stir it all in. The dry mixture should be coated evenly and have a nice gloss on it. Transfer this mixture into the prepped oven proof dish making sure it's spread evenly. Now put it into the oven and bake for 10-12 minutes.
Once you take them out cut them into squares carefully with a sharp knife while they are soft and then leave to cool and harden. They will then be ready to eat! Enjoy.
Now for the interesting stuff:
This mixture made ten flapjacks for me. I made a crude calorie count for this recipe just to get a basic outline on what was in it nutritionally. I can't be sure on how accurate this is.
Now I think the first thing you will notice is there is the fat, but it doesn't identify what fats they are. As most of the fat comes from the peanut butter it is good fats. As the peanut butter is high in monounsaturated and polyunsaturated fats, the flapjacks will be as well. Now monounsaturated & polyunsaturated fats have been proven to aid weight-loss, reduce belly fat, reduce your cholesterol levels, reduce the risk of heart disease and aid joint movement.
We can see per serving it gives you a massive 42g of carbohydrates which will give you that slow release of energy. It also contains a lot of natural sugars from the honey which will give you and immediate boost of energy. There is also more protein in this than a normal flapjack which is a plus due to it nourishing the muscles. The fruit is there for taste mostly and it adds fiber into the mix which is always good because most people these days don't get enough of it.
The salt content is quite high. I think to remedy this I will cut the butter and just add peanut butter next time. The only reason the butter is in there is because I ran out of the peanutty goodness. BUT salt has it's good points, as you are going to sweat alot when exercising you will lose alot of salt in your body so the boost of salt before hand will in fact keep you hydrated for longer, this is because salt helps us maintain the fluid in our blood cells. It is also used to transmit information to your muscles this means salt will make your muscle more efficient when training. It will also reduce the risk of you getting cramp which is brilliant because that's painful.
These are portable and great tasting. They were just a snack for me but have now ended up as something I eat pre workout because the energy boost is so great. I was alert and focused throughout my session and I didn't feel tired during at all. Now for the working person they would be great to start your day with so you don't skip breakfast.They would also be great for snacking on during an endurance race. They are cheap to make, easy to make, healthy and taste great. Go try it for yourselves!
Wednesday 17 July 2013
FEEDING STRATEGIES FOR ENDURANCE EVENTS
I have been asked to write about something a little new and today. I will be talking to you about feeding strategies for long distance events and in this case cycling. Now this is important during endurance events. If you do it wrong you could promote gastrointestinal discomfort (stomach pains) or even not have enough energy to sustain your activity level which would impair your performance.
Firstly I will talk to you about what foods. Well this is the easy part, you need carbohydrates. Something that is high in carbs but low in fat. Why? This is because carbs are full of sugar which will increase your energy levels while fats will store themselves. You need something easily carried so pasta would be stupid to bring along as you would have to stop to eat. Dried fruit, low fat cookies, energy bars, sports drinks etc are a great source of carbs. < all very easily bought in a sports shop.
After much research on this field I have found a lot of 'eat before you're hungry and drink before you're thirsty' which is good in theory but by the time you are starting to get hungry your glycogen stores have already dropped which is the first stage of fatigue. There is also the mistake of having large meals during the race. This is completely wrong due the high possibility of stomach cramps.
So step by step this is what I recommend:
The night before: Carbo-load - this is so you liver glycogen stores are full the next morning.
Breakfast: Eat a high carbohydrate breakfast.
During: Eat every 30 minutes during the race to keep your stores at a steady level. These must be little bite sized pieces of food. This way you will avoid cramps and you will keep a steady blood sugar level throughout the race. This is because there will not be much depletion in your glycogen levels meaning you will feel less fatigued during the race. You must also be sure to drink energy drinks with electrolytes. This way you become less dehydrated which will mean you become more mentally focused on the task ahead.
After: Eat a mixture of a protein rich and carb rich meal to replenish and repair your muscles. This will decrease your recovery time so you will feel much better the next day.
This was a very new subject for me to write on. All of the data is accurate to my knowledge and I hope it helps if you are about to compete in a long distance event.
Firstly I will talk to you about what foods. Well this is the easy part, you need carbohydrates. Something that is high in carbs but low in fat. Why? This is because carbs are full of sugar which will increase your energy levels while fats will store themselves. You need something easily carried so pasta would be stupid to bring along as you would have to stop to eat. Dried fruit, low fat cookies, energy bars, sports drinks etc are a great source of carbs. < all very easily bought in a sports shop.
After much research on this field I have found a lot of 'eat before you're hungry and drink before you're thirsty' which is good in theory but by the time you are starting to get hungry your glycogen stores have already dropped which is the first stage of fatigue. There is also the mistake of having large meals during the race. This is completely wrong due the high possibility of stomach cramps.
So step by step this is what I recommend:
The night before: Carbo-load - this is so you liver glycogen stores are full the next morning.
Breakfast: Eat a high carbohydrate breakfast.
During: Eat every 30 minutes during the race to keep your stores at a steady level. These must be little bite sized pieces of food. This way you will avoid cramps and you will keep a steady blood sugar level throughout the race. This is because there will not be much depletion in your glycogen levels meaning you will feel less fatigued during the race. You must also be sure to drink energy drinks with electrolytes. This way you become less dehydrated which will mean you become more mentally focused on the task ahead.
After: Eat a mixture of a protein rich and carb rich meal to replenish and repair your muscles. This will decrease your recovery time so you will feel much better the next day.
This was a very new subject for me to write on. All of the data is accurate to my knowledge and I hope it helps if you are about to compete in a long distance event.
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| This is me competing in my first half marathon last year for charity. |
PADDED LIFTING BELT
I decided I needed a belt. I wasn't at my bodybuilding gym anymore so there wasn't a belt to share around. I decided I needed one after I started deadlifting pretty heavy and I could feel the strain on my back. I picked up my padded lifting belt at bodymax performance fitness in Nottingham at £14.99.
It's not genuine leather but it looks the real deal. It is thick at steardy and has a two prong locking system on it like most belts have. It also has a cushiony pad at the back which is very comfortable.
There are pro's and con's to belts:
Pro's -
It's not genuine leather but it looks the real deal. It is thick at steardy and has a two prong locking system on it like most belts have. It also has a cushiony pad at the back which is very comfortable.
There are pro's and con's to belts:
Pro's -
- Prevents injury
- Can actually increase performance
- Prevents the back from curving inward
Con's -
- Can make your back less strong
- Can diminish core strength
Now after looking at both the pro's and the con's its fairly easy to understand that the pro's out weight the con's. You don't agree? Well let me persuade you. It prevents injury. This means I will not have to take any time out of the gym or my sport because I will be healthy and strong. No time will be wasted on recovering as my back will not be hurt. Now your back is one of your most important parts of your body. You don't want to be getting older and having a bad back because what i'v seen it doesn't look very nice. So take care of it!
I have seen significant differences in the way I lift with the belt. I can lift more and my technique increases; that's a win win. Before you get to this stage of loving your belt though you will hate it. Why? Because you have to wear it in. I don't know if this is with everyone but certainly with me it was painful. This is because the belt is becoming less ridged and more molded to your body. I came out with cuts and bruises around my waist from it but I got through it and now it is very comfortable.
As I think most padded belts are the same i'm not going to rate a certain brand. there is no point. All I will say is if you are getting serious with your lifting a belt is a must.
Friday 12 July 2013
YOU'VE STOPPED MAKING PROGRESS IN THE GYM OR IN YOUR SPORT.
I think we've all see that one guy or girl in the gym ALL the time that makes no progress. You could even be one of them. This could be from not gaining muscle to not losing weight. There is alot of mistakes, reasons and solutions why people hit walls and stop making progress. Alot of the time people stop making progress due to not having enough knowledge on what to do to reach they're goal. Although you can buy a personal trainer they can be abit pricey. Do not get me wrong some personal trainers can be experts in the field of fitness and can help you reach your goals, although people do not have the spare money to spend on them so i'm doing this post to help you reach your goals without spending any money. It'll take ten minutes to read but i'm sure the gained knowledge will help you with all of your goals.
Basically alot of people start out exercising make substantial gains with muscle gain or weight loss and then carry on with the same routine because they saw it work for themselves so well previously. They will keep the same diet and the same exercise timetable and then no longer see any change, get disheartened and stop. The reason that the routine and diet plan works so well at the beginning is because your body is shocked into the new health style (beginner gains). This is the easiest weight to gain or lose. I feel even though you are making a substantial difference to your body there actually isn't that much change, it just seems that way due to everyone saying you look different etc. Now these beginner gains last up to six weeks (about the length of a training programme) it is different with everyone though.
If you stick with your programme for ages and ages you will reach something called a Plateau. Reaching a workout plateau is the point where your body stops responding to your exercise routine anymore. So what do you think you need to do? Obviously change it up. You'll see alot of stuff on the internet on what to do but through personal experience and learning off of guys in the gym that have been through it before I have narrowed it down to 4 key points.
1. Train outside your comfort zone/ up the intensity
Make things hard for yourself, if your there boshing out a set while holding a conversation with your gym partner you are not working hard enough. The only words I will say in the middle of a set will be 'ONE MORE REP' just to notify my spotter for what i'm going for (even saying that is a struggle). Up your intensity by decreasing rest periods, start timing them on a stop watch, start whacking in supersets and drop sets anything to tear that muscle up a little bit more.
2. Change rep & set range
So changing your rep range is a big deal. I used to do 3 sets of 8-10 reps for months when I first began last year, that was wrong of me but I knew no better. Start doing 4 or even 5 sets. Switch your reps up from anywhere between 4 and 14. I'm currently doing four weeks of 6-8 reps, and then two weeks of 8-10 and then four weeks of 12-14. It's just something new i'm trying.
3. Change the weight
Don't just stay on the same weight week in week out. Push yourself to go up a level. decrease the weight and up the reps or increase the weight and decrease the reps. The only way to gain lean substantial muscle is to lift them heavy weights but to get there you MUST mix it up and then in no time what you thought was a heavy weight will start becoming your light weight.
4. Up your intake
One of the most important aspects. How do you think you are going to be able to perform at your best without having alot of energy. The more food you consume the more energy will be available to your muscles to lift or exercise. Gradually add calories into your diet, not all at once though as you do not want your body to store the left over energy you do not use.
These four key points are essential to mixing things up and keeping your muscles confused. The reason behind these tips are that your muscles adapt. This is a survival thing that everyone has to make the body more efficient in what you do everyday. So if you do not change things up the muscle will adapt to the exercise because you do it all the time, the effect of this will be there will be a significant reduction in muscle soreness the next day. That sounds good but infact if you are trying to change the way you look it's bad. Muscle soreness shows us that our body is responding to the stress we are putting on it. It tells us that the muscle is tearing which leads to greater growth and strength.
These are my views from personal experience and communicating with many gym based friends. Although I have talked about the gym alot you can apply these tips to most sports very easily. I also know this is very male orientated so to any girls reading this applies to you also. Although I see guys doing it aswell I will always see a line of girls jogging on a treadmill 4 or 5 days a week. You will not get anywhere by doing this. How do I know? I see constant Facebook and twitter things about how you are not getting anywhere. All you have to do is stop being lazy in the gym start doing some explosive training like sprints and lightweight jump squats etc and you will soon be there. You have a whole gym full of people into fitness so ask them what to do instead of just plodding along on that running machine. Don't stop after the first week otherwise you will not make it. If you don't work hard you will not end up like the girls you compare yourselves too on the internet who have probably put years of training in. If you want it you are going to have to work for it. This is not a dig at all just something I see all the time & it's abit of advice to help you along.
Basically alot of people start out exercising make substantial gains with muscle gain or weight loss and then carry on with the same routine because they saw it work for themselves so well previously. They will keep the same diet and the same exercise timetable and then no longer see any change, get disheartened and stop. The reason that the routine and diet plan works so well at the beginning is because your body is shocked into the new health style (beginner gains). This is the easiest weight to gain or lose. I feel even though you are making a substantial difference to your body there actually isn't that much change, it just seems that way due to everyone saying you look different etc. Now these beginner gains last up to six weeks (about the length of a training programme) it is different with everyone though.
If you stick with your programme for ages and ages you will reach something called a Plateau. Reaching a workout plateau is the point where your body stops responding to your exercise routine anymore. So what do you think you need to do? Obviously change it up. You'll see alot of stuff on the internet on what to do but through personal experience and learning off of guys in the gym that have been through it before I have narrowed it down to 4 key points.
1. Train outside your comfort zone/ up the intensity
Make things hard for yourself, if your there boshing out a set while holding a conversation with your gym partner you are not working hard enough. The only words I will say in the middle of a set will be 'ONE MORE REP' just to notify my spotter for what i'm going for (even saying that is a struggle). Up your intensity by decreasing rest periods, start timing them on a stop watch, start whacking in supersets and drop sets anything to tear that muscle up a little bit more.
2. Change rep & set range
So changing your rep range is a big deal. I used to do 3 sets of 8-10 reps for months when I first began last year, that was wrong of me but I knew no better. Start doing 4 or even 5 sets. Switch your reps up from anywhere between 4 and 14. I'm currently doing four weeks of 6-8 reps, and then two weeks of 8-10 and then four weeks of 12-14. It's just something new i'm trying.
3. Change the weight
Don't just stay on the same weight week in week out. Push yourself to go up a level. decrease the weight and up the reps or increase the weight and decrease the reps. The only way to gain lean substantial muscle is to lift them heavy weights but to get there you MUST mix it up and then in no time what you thought was a heavy weight will start becoming your light weight.
4. Up your intake
One of the most important aspects. How do you think you are going to be able to perform at your best without having alot of energy. The more food you consume the more energy will be available to your muscles to lift or exercise. Gradually add calories into your diet, not all at once though as you do not want your body to store the left over energy you do not use.
These four key points are essential to mixing things up and keeping your muscles confused. The reason behind these tips are that your muscles adapt. This is a survival thing that everyone has to make the body more efficient in what you do everyday. So if you do not change things up the muscle will adapt to the exercise because you do it all the time, the effect of this will be there will be a significant reduction in muscle soreness the next day. That sounds good but infact if you are trying to change the way you look it's bad. Muscle soreness shows us that our body is responding to the stress we are putting on it. It tells us that the muscle is tearing which leads to greater growth and strength.
These are my views from personal experience and communicating with many gym based friends. Although I have talked about the gym alot you can apply these tips to most sports very easily. I also know this is very male orientated so to any girls reading this applies to you also. Although I see guys doing it aswell I will always see a line of girls jogging on a treadmill 4 or 5 days a week. You will not get anywhere by doing this. How do I know? I see constant Facebook and twitter things about how you are not getting anywhere. All you have to do is stop being lazy in the gym start doing some explosive training like sprints and lightweight jump squats etc and you will soon be there. You have a whole gym full of people into fitness so ask them what to do instead of just plodding along on that running machine. Don't stop after the first week otherwise you will not make it. If you don't work hard you will not end up like the girls you compare yourselves too on the internet who have probably put years of training in. If you want it you are going to have to work for it. This is not a dig at all just something I see all the time & it's abit of advice to help you along.
Tuesday 25 June 2013
CREATINE MONOHYDRATE
Sorry guys, I know it's been a while but my laptop was getting repaired.
Thought I would kick things off with this new post about creatine monohydrate (the most commonly used supplement out of the creatine products).
I bought this from myprotein.com again. They are just so cheap. My kilogram bag cost £11.29. It is a fine powder which is tasteless.
Creatine monohydrate is widely used throughout the weighlifting/bodybuilding community, it is an amino acid which makes it a natural substance. It turns into creatine phosphate in the body which helps create a substance called adenosine triphosphate (ATP). ATP is the only form of energy the muscles uses. Due to this supplement creating more ATP within the body it allows you to to have a more intense and longer work out, allowing you to get that one last rep out of an exercise. This means this supplement will make you stronger and faster because of the increase of ATP production.
Scientific data suggests that it does in fact improve: muscular endurance and maximal strength. These data also indicate that there is an increase in anaerobic power and performance with activities such as jumping and knee extensions, so if you are wanting to improve your squat you know what to do.... It also does make you gain weight, but this is fat free mass. So it makes you gain lean muscle which is desired is any sport.
Firstly you need to go through your loading phase. This is where you take 5g four times during the day for three days. Once you have taken this 20g a day your creatine levels have spiked so the maintenance phase kicks in. This is where you maintain the level of creatine in the body. You do this by taking 5g per day until your cycle is over. Now there is a fair deal of things you will find on the internet about cycles. When I took 'Inner Armour' creatine my on cycle was two months while my off cycle was a month. However with the my protein they say to have two months on and a week off, so all I have done is split it in the middle and do two months on and two weeks off.
Now I do not take the tablet forms. This is because I feel the powder will dissolve into my body and reach my bloodstream faster. I have been told that if it does not fully dissolve in the liquid you are drinking it with you will not get the full effects. After learning this I simply just mix it with a little warm water, stir and consume.
There is alot of gossip about this supplement. It is not a steroid. Come on now think about it, they are illegal so do you think you can buy steroids off massive companies? So yes you will be natural if you take this supplement, it is just an amino acid. You can even find it in red meats.
Personally I find myself with more energy when I am on a on cycle, I seem to push out more weight and have longer workouts and I have seen a weight increase while being on but these effect have been minimal compared to the 'Inner Armour' product I used to take. My brother on the other hand found none of this applied to him, he has said every time he takes it he gets headaches. So it may not work for you but on the other hand it could, everyone is different.
You do drink a
lot of water with this also so you can get dehydrated very easily. And again, there will be no scoop in the pack if you get it of myprotein.com which is very very annoying.
My overall rating is: 6.5 out of 10
My rating applies to the product, not to creatine in general. I find myself feeling better with the 'Inner Armour' product.
Thought I would kick things off with this new post about creatine monohydrate (the most commonly used supplement out of the creatine products).
I bought this from myprotein.com again. They are just so cheap. My kilogram bag cost £11.29. It is a fine powder which is tasteless.
Creatine monohydrate is widely used throughout the weighlifting/bodybuilding community, it is an amino acid which makes it a natural substance. It turns into creatine phosphate in the body which helps create a substance called adenosine triphosphate (ATP). ATP is the only form of energy the muscles uses. Due to this supplement creating more ATP within the body it allows you to to have a more intense and longer work out, allowing you to get that one last rep out of an exercise. This means this supplement will make you stronger and faster because of the increase of ATP production.
Scientific data suggests that it does in fact improve: muscular endurance and maximal strength. These data also indicate that there is an increase in anaerobic power and performance with activities such as jumping and knee extensions, so if you are wanting to improve your squat you know what to do.... It also does make you gain weight, but this is fat free mass. So it makes you gain lean muscle which is desired is any sport.
Firstly you need to go through your loading phase. This is where you take 5g four times during the day for three days. Once you have taken this 20g a day your creatine levels have spiked so the maintenance phase kicks in. This is where you maintain the level of creatine in the body. You do this by taking 5g per day until your cycle is over. Now there is a fair deal of things you will find on the internet about cycles. When I took 'Inner Armour' creatine my on cycle was two months while my off cycle was a month. However with the my protein they say to have two months on and a week off, so all I have done is split it in the middle and do two months on and two weeks off.
Now I do not take the tablet forms. This is because I feel the powder will dissolve into my body and reach my bloodstream faster. I have been told that if it does not fully dissolve in the liquid you are drinking it with you will not get the full effects. After learning this I simply just mix it with a little warm water, stir and consume.
There is alot of gossip about this supplement. It is not a steroid. Come on now think about it, they are illegal so do you think you can buy steroids off massive companies? So yes you will be natural if you take this supplement, it is just an amino acid. You can even find it in red meats.
Personally I find myself with more energy when I am on a on cycle, I seem to push out more weight and have longer workouts and I have seen a weight increase while being on but these effect have been minimal compared to the 'Inner Armour' product I used to take. My brother on the other hand found none of this applied to him, he has said every time he takes it he gets headaches. So it may not work for you but on the other hand it could, everyone is different.
You do drink a
lot of water with this also so you can get dehydrated very easily. And again, there will be no scoop in the pack if you get it of myprotein.com which is very very annoying.
My overall rating is: 6.5 out of 10
Tuesday 28 May 2013
LIQUID CHALK
Now, I know this is not a supplement but it helps me in the gym so i'm going to review it.
I got this product from myprotein.com and it cost me £4.79. I use it a fair amount of time and you only need to use a little amount so I can see it lasting a while.
Grip. A very important aspect when lifting. Without it, there is no possible way of getting those last few reps out or increasing the amount you lift. Now I'm not relying on this product solely and neither should you. A strong grip takes a lot of work due to all the muscles in your forearm slowly getting stronger and your hands becoming much more rough meaning you can grab that bar and hold it for longer. This product is not going to help that part. Have you ever gone in for a deadlift or an exercise and your hands are sweaty? Well basically this will take the moisture away allowing you to lift the bar more comfortably. Now this could easily be used in other sports aswell. I'm going to use golf for example: sometimes before I grip the club, my hands will feel sweaty and the club will feel slippery in my hands. Now this could drastically alter where you want the ball to end up because you don't have a good grip on the club. So put a little chalk on and you'll have a nice grip. (Just showing that this product is versatile.)
Basically you put a small amount on your hands rub it in and then blow lightly on it. Your hands will then turn white and that clammy sweaty feel will instantly go away. As this chalk is not powdery it does not come off on equipment and it doesn't make a mess. This means you CAN actually take it into commercial gyms which is a plus if you do not live next to a 'bodybuilding gym'. Also you can transport it easily due to in being in a resealable tub, you can just walk around with this compact tub of chalk in the gym and no one will bat an eyelash. As it is not powdery you wont inhale it which would lead to coughing and a bad taste I imagine, it would also alter your performance.
The only problem I can even think about is that your hands get very dirty as the chalk seems to pull the dirt off the bar. Doesn't bother me though as I clean my hands all the time.
My Overall rating: 9.5 out of 10
My protein state that this is not suitable for rock climbing.
Go make some gains guys. &&&& Leave a comment if you want me to review a specific thing for you, i'v had people asking me about ligament and tendon supplements so i'll have a look around!
I got this product from myprotein.com and it cost me £4.79. I use it a fair amount of time and you only need to use a little amount so I can see it lasting a while.
Grip. A very important aspect when lifting. Without it, there is no possible way of getting those last few reps out or increasing the amount you lift. Now I'm not relying on this product solely and neither should you. A strong grip takes a lot of work due to all the muscles in your forearm slowly getting stronger and your hands becoming much more rough meaning you can grab that bar and hold it for longer. This product is not going to help that part. Have you ever gone in for a deadlift or an exercise and your hands are sweaty? Well basically this will take the moisture away allowing you to lift the bar more comfortably. Now this could easily be used in other sports aswell. I'm going to use golf for example: sometimes before I grip the club, my hands will feel sweaty and the club will feel slippery in my hands. Now this could drastically alter where you want the ball to end up because you don't have a good grip on the club. So put a little chalk on and you'll have a nice grip. (Just showing that this product is versatile.)
Basically you put a small amount on your hands rub it in and then blow lightly on it. Your hands will then turn white and that clammy sweaty feel will instantly go away. As this chalk is not powdery it does not come off on equipment and it doesn't make a mess. This means you CAN actually take it into commercial gyms which is a plus if you do not live next to a 'bodybuilding gym'. Also you can transport it easily due to in being in a resealable tub, you can just walk around with this compact tub of chalk in the gym and no one will bat an eyelash. As it is not powdery you wont inhale it which would lead to coughing and a bad taste I imagine, it would also alter your performance.
The only problem I can even think about is that your hands get very dirty as the chalk seems to pull the dirt off the bar. Doesn't bother me though as I clean my hands all the time.
My Overall rating: 9.5 out of 10
My protein state that this is not suitable for rock climbing.
Go make some gains guys. &&&& Leave a comment if you want me to review a specific thing for you, i'v had people asking me about ligament and tendon supplements so i'll have a look around!
Thursday 23 May 2013
COD LIVER OIL
Well, I got this supplement after I starting lifting quite heavy for joint and bone support. I got it from superdrug, can't remember the exact price but it was reasonably priced but not cheap. There are 180 tablets in the tube and I take one a day with a meal. It isn't a very large capsule making it easy to swallow and the oil is in a gelatin casing.
This supplement provides you with vitamin A + D (it's 50% RDA of vit A) & (100% RDA of vit D). Now vitamin D supports mobility by contributing to bone and muscle function which is essential if you are lifting or want to start. It is also desired in all other sporting communities as you want the most out of your muscle when performing which is obvious. As i'm from the UK I don't get much sun so the vitamin D in the supplement is a real plus. As this vitamin is helps for the absorption of calcium it keeps the bones strong, which I need due to the stress I put on them when I lift heavy weights. Vitamin A has multiple functions, it is important for growth and development and as i'm trying to build muscle it helps a great deal.
This supplement is also a source of Omega 3 and fatty acids, such as EPA ( Eicosapentaenoic acid) & DHA ( Docosahexaenoic acid). Omega-3 cannot be synthesized by the human body meaning you need it in the diet. I know for a fact that I do not eat enough fish meaning I do not get enough in my diet which is why I have the capsules. Omega-3 is also vital for normal metabolism, I've explained metabolism in my 'MAGNESIUM' post.
I get on with this supplement, there is no bad taste, it is easy to swallow and my knees have been less achy since taking it. BUT if the capsule splits in your mouth the taste is foul so don't be tempted to chew.
My overall rating is: 8 out of 10
This supplement provides you with vitamin A + D (it's 50% RDA of vit A) & (100% RDA of vit D). Now vitamin D supports mobility by contributing to bone and muscle function which is essential if you are lifting or want to start. It is also desired in all other sporting communities as you want the most out of your muscle when performing which is obvious. As i'm from the UK I don't get much sun so the vitamin D in the supplement is a real plus. As this vitamin is helps for the absorption of calcium it keeps the bones strong, which I need due to the stress I put on them when I lift heavy weights. Vitamin A has multiple functions, it is important for growth and development and as i'm trying to build muscle it helps a great deal.
This supplement is also a source of Omega 3 and fatty acids, such as EPA ( Eicosapentaenoic acid) & DHA ( Docosahexaenoic acid). Omega-3 cannot be synthesized by the human body meaning you need it in the diet. I know for a fact that I do not eat enough fish meaning I do not get enough in my diet which is why I have the capsules. Omega-3 is also vital for normal metabolism, I've explained metabolism in my 'MAGNESIUM' post.
I get on with this supplement, there is no bad taste, it is easy to swallow and my knees have been less achy since taking it. BUT if the capsule splits in your mouth the taste is foul so don't be tempted to chew.
My overall rating is: 8 out of 10
Wednesday 15 May 2013
HOW MUCH PROTEIN SHOULD I BE HAVING?
Well, this is a little bit less of a review and more of some general information after having people asking me about it. This is why I have changed the name of the blog to nutritional supplements review and info!
Lets start:
The RDA for protein intake is 0.8g per kg of body weight per day for adults (both men and women). Now this is a minimum requirement and as I feel i'm posting to people who are athletically able or are starting to do exercise you WILL need more. There is a lot of controversy about how much you should be taking like: 'you should have 2.0g per kilo of body weight per day and no less when lifting' which is not wrong but misguided. You will also notice things that say over 2.0g per kilo of body weight per day. This is wrong and can lead to cause cramps and dehydration. It could also lead to more serious complications like kidney and liver problems, but this is long term effects. The worse part about taking too much protein is your body will not absorb it so you'll be excreting away loads and loads and loads of money and making no substantial gains. What a waste of cash.
Now I have read scientific based research which has been review by specialists etc. Basically it is correct in the eyes of sports science. They say that you should be consuming 1.2g - 2.0g per kg of body weight per day. Now this gap is because we are not specified with the intensity and type of exercise but it is for weightlifters. Basically one persons needs is not going to be the same as another So you have to work that out for yourself. If you are feeling down and achy simply up your intake! & this goes the other way, if you are not doing much and decide to take loads of protein and you start getting an upset stomach and putting on weight decrease the intake. Don't get confused with that muscle ache after a good session and that depressed down feel which is associated with overtraining. EASY. So for example, i'm 90kg and I go to the gym nearly every day with intense exercise so i'll take between 1.8g and 2.0g per kg of body weight: 2.0g x 90 = 180g. So I should be taking 180g of protein per day so hypertrophy (growing) will start in my muscles.
Taking the protein at the right time is important also, in general pre and post supplementation workout is said to increase physical performance, recovery time, lean body mass, muscle hypertrophy and strength. This is because the amino acids are nourishing the torn muscle fibers. It is also suggested that your whey protein should include 3-4g of leucine per serving which is seen as a ideal supplement for pre and post workout to maximize muscle protein synthesis (MPA).
Now getting your protein in..... you can go many ways about this. Firstly the supplement side where you can take whey protein (you can read my review about this down below on another article) glutamine (will do a review soon) and there are many more, but.... I feel that food is the best way to go. Although a protein shake will get digested quickly and reach your muscles quickly you can not survive on them. If you are looking to get big you gotta EAT BIG. There is no point spending hundreds of pounds on supps when you spend pennies on food, or eat bad (except for daaat cheat day). Next time you are at the shop get some chicken, fish, turkey, cottage cheese & then go ahead and get some fruit and veg, and the then some brown rice. A good diet is the foundation of any successful body builder/weight lifter/athlete/ fitness model etc.
Now I know for a fact some people reading this will go against me, but this is my personal opinion mixed with scientific sound data. Sooooooooo I don't care.
Taking the protein at the right time is important also, in general pre and post supplementation workout is said to increase physical performance, recovery time, lean body mass, muscle hypertrophy and strength. This is because the amino acids are nourishing the torn muscle fibers. It is also suggested that your whey protein should include 3-4g of leucine per serving which is seen as a ideal supplement for pre and post workout to maximize muscle protein synthesis (MPA).
Now getting your protein in..... you can go many ways about this. Firstly the supplement side where you can take whey protein (you can read my review about this down below on another article) glutamine (will do a review soon) and there are many more, but.... I feel that food is the best way to go. Although a protein shake will get digested quickly and reach your muscles quickly you can not survive on them. If you are looking to get big you gotta EAT BIG. There is no point spending hundreds of pounds on supps when you spend pennies on food, or eat bad (except for daaat cheat day). Next time you are at the shop get some chicken, fish, turkey, cottage cheese & then go ahead and get some fruit and veg, and the then some brown rice. A good diet is the foundation of any successful body builder/weight lifter/athlete/ fitness model etc.
Now I know for a fact some people reading this will go against me, but this is my personal opinion mixed with scientific sound data. Sooooooooo I don't care.
Had to be inventive with the picture.....
This is the reference from what I have got my info from, it's not Harvard referenced because that takes timeeeeeee:
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Matthew Stark, Judith Lukaszuk, Aimee Prawitz, and Amanda Salacinski,
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