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This space is to share my experiences as an athlete, writing articles & interacting with others. The last part, actually interacting with you guys is the most important part.
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Tuesday, 23 September 2014
Tuesday, 27 May 2014
BEANIES COFFEE
Coffee, the holy grail for any fitness fanatic who wants high amounts of energy with low calories. Coffee while speeding up your metabolism, promoting you to burn fat quicker at the same time suppresses your hunger so you eat less! Along side this it has been proven to even improve your performance, I would even say it is better that most pre workouts out there. Why? Well I know for a fact that if I get good quality coffee all that will be in it is 100% coffee beans while pre workouts contain alot of ingredients which your average layman will not be able to decipher. As coffee is a plant there is also nutrients and antioxidants within which help improve the health of your body preventing illness and disease. It is also proven to help with depression and keep you happy.
So with that little insight to coffee I will start my review. I am at the moment prepping towards two competitions meaning my calories and intake are fairly low. A good pick me up is coffee! As some of you may understand that food and drink is very bland with this sport and you do not really get to have many sweet things due to it messing with your insulin levels. Anything which perks you up and at the same time hits your sweet tooth is a god send with this in mind. I found Beanies while going through social media and here is the answer. What this company specialize in is flavoured coffee, the amount of flavours are unreal so listing them would take up alot of time. You may as well visit the site with the link below and look for yourself. I got the double chocolate, cinnamon and hazelnut, chocolate orange and ginger bread flavours. My brother tried them and put an order in as soon as he tasted it aswell!
The coffee is 100% coffee beans with some flavouring. There is only 2 calories per cup making them the perfect little delight. It has allowed me to have different flavours which I would not usually be allowed due to my strict diet. At the same time as picking me up and helping me through my workout it settles the craving for sweet things. The flavours are great too, very intense and bold. Its not like the other diluted brands. Obviously it doesn't taste exactly the same but it is the closest you can get for 2 calories!!! There is much more things you can do with it too for example I will experiment and make a coffee protein cake when I finish this diet and provide you with the recipie! & even if instant coffee isnt for you, they also do filter! I haven't tried this yet but if its anything like the ones I have, I will be in for a treat.
I would give this product a solid 9/10 as it does exactly what is says with providing me with different and wonderful flavours. Remember though, caffeine can be dangerous and shouldn't be abused.
Link: www.beaniesflavourco.co.uk
So with that little insight to coffee I will start my review. I am at the moment prepping towards two competitions meaning my calories and intake are fairly low. A good pick me up is coffee! As some of you may understand that food and drink is very bland with this sport and you do not really get to have many sweet things due to it messing with your insulin levels. Anything which perks you up and at the same time hits your sweet tooth is a god send with this in mind. I found Beanies while going through social media and here is the answer. What this company specialize in is flavoured coffee, the amount of flavours are unreal so listing them would take up alot of time. You may as well visit the site with the link below and look for yourself. I got the double chocolate, cinnamon and hazelnut, chocolate orange and ginger bread flavours. My brother tried them and put an order in as soon as he tasted it aswell!
The coffee is 100% coffee beans with some flavouring. There is only 2 calories per cup making them the perfect little delight. It has allowed me to have different flavours which I would not usually be allowed due to my strict diet. At the same time as picking me up and helping me through my workout it settles the craving for sweet things. The flavours are great too, very intense and bold. Its not like the other diluted brands. Obviously it doesn't taste exactly the same but it is the closest you can get for 2 calories!!! There is much more things you can do with it too for example I will experiment and make a coffee protein cake when I finish this diet and provide you with the recipie! & even if instant coffee isnt for you, they also do filter! I haven't tried this yet but if its anything like the ones I have, I will be in for a treat.
I would give this product a solid 9/10 as it does exactly what is says with providing me with different and wonderful flavours. Remember though, caffeine can be dangerous and shouldn't be abused.
Link: www.beaniesflavourco.co.uk
sorry for the poor picture, need a new camera |
GAINING MUSCLE PART 3:
This is the last part of my three part article. This is all about the supplements a take to gain muscle mass. When considering what supplements you should take you need to remember you need a balance between what builds muscle and what speeds up your recovery time. This is where the parts of the articles add up. If you start using the exercises in part one you will feel achy the next day which is obvious. By these supplements reducing your recovery time you will be able to lift more the next day due to the reduction in muscle soreness. So in short, taking a recovery supplement will help you build muscle as you will be more efficient each day at the gym or even training for a sport.
BCAA – recovery
Branch chain amino acids. It has actually been proven in a
study that BCAA’s is one of the simplest ways to recover from heavy training
sessions. This is because the supplement supports energy use in the body and
decreases muscle soreness. Researchers found that to reach higher performance
levels you need to take a large dose before and after training. This way there
is an immediate source of amino acids which are required for proteinsynthesis.
5-10 grams would suffice depending on your body weight.
Glutamine – recovery
I love this supplement. Glutamine is an amino acid. An amino
acid is a molecule which creates protein. It is involved in the protein synthesis
process, so after you’ve worked out and broken down muscle tissue, it will help
to rebuild it back creating bigger, stronger and more efficient muscles. As it
speeds up this process you will be able to work harder the next day due to your
muscles not feeling as fatigued. There is some talk about creatine and
glutamine using the same transport system in the body though. This means if you
take both your body will only accept one. To combat this it is simple you just
take them 2 hours apart.
The way I look at it is try and think of the transport cell
as a car, and the glutamine and creatine as two different groups of friends
that don’t get on. You are going to have to make two trips to separate them. If
you try to cram them all in at once there will be a falling out and one group
will be kicked out so they won’t make it to the end destination.
I recommend you take it in powder form, this will mean your
body will absorb more and you will feel more of the benefits.
Whey protein – build muscle
This supplement is an easy way to get your protein in. It’s
a cheap option also as many fresh meat products cost alot these days. As whey
protein comes in alot of different flavours people usually use them as
something to settle the sweet tooth. It is also very versatile; you can have
with water for a quick release or with milk for a slow release. You can add it
too smoothies, cake mixtures, protein bar mixtures etc. If you are interested
in making your own visit: http://mmillarnutrition.blogspot.co.uk/search/label/Food.
Another plus factor is that protein powders are usually low
in fat and carbs. This makes them brilliant if you are cutting and want some
more protein in your diet. Also if you are bulking it is easy just to chug a
shake to get some extra calories in. Now the way this helps you build muscle is
simple. When you train you tear your muscles (which is why you ache and feel
pain afterwards) but when the tear heals the muscle grows bigger and stronger.
The only way that the muscle can grow though it through proteinsynthesis. So an
increase of protein in the diet will speed up the process meaning you’ll build
muscle.
Creatine – build muscle
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 lean mass.
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.
Well, I hope this three part article has helped. I hope it
has given you the knowledge to go out and start building muscle or even helped
your correct some mistakes. Remember you need all to do all three parts to
successfully gain mass. Think of it as a tripod, you kick out one leg the whole
thing falls.
Ref:
Exercise induced
muscle damage is reduced in resistance trained males by BCAA’s. Journal of the
international society of sports nutrition (2012. 9(20))
Tuesday, 15 April 2014
GAINING MUSCLE PART 2:
Gaining weight/muscle is a big part of the gym and most
sports for certain people. This is the case for both males and females. This is
because the ‘skinny look’ is a very unhealthy look. There is a reverse to this
though when people put too much weight on the wrong way which will promote many
health risks. Obviously to gain the
weight your intake must be higher than your expenditure BUT we do not want fat
to increase we want lean muscle to increase. So how do we gain weight and look
good at the same time without any health risks. It’s simple really you eat
clean and have a good diet. Most people think diets are all about losing weight
but they are used for gaining too. So eat clean and up your intake. These two
things will promote muscle growth and therefore increase your weight.
As I am gaining weight at the moment I will tell you want I
do. I have found that having 6 meals a day is working for meal well. I started
on 6 small portions a day and have gradually increased them. This process is
slow but because I’ve done this I feel less bloated and I have a lot more
energy. This is rather than jumping in
at 4 massive meals a day. I have a rule with myself also which is, ‘if I’m
hungry enough for a snack, I have enough room for a meal’ but if I’m keep on
feeling hungry it is time to up the portion size!
So my top five foods to eat to gain muscle:
So my top five foods to eat to gain muscle:
Whole eggs
EGGS! What a brilliant way to gain muscle. Well these are
brilliant. I’m a student so don’t have much money and this is a great
inexpensive way to get protein and calories in. An egg will have about 10 grams
of protein so if you have 4 for a meal that will be 40g of protein. There is
about 155 calories per one average sized egg. This will significantly boost
your intake which will lead to growth. Obviously if you are trying to cut a way
to completely cut the calories would be to take the yolk out as this contains
most of the fat but the yolk contains so many vitamins and minerals it would be
wise to have at least one yolk per egg dish. The reason I like eggs is because
you can do so much with them to mix things up but the healthiest way to eat an
egg is to boil it.
Meat (chicken, beef, turkey)
Well this will be the most expensive part of anyone’s diet.
It will be the most expensive but it is also the most needed. Meat is the best
way of getting good quality protein in.
Chicken: This is packed full of amino acids and there is
many ways of eating it so you don’t get bored of it. Chicken is low in fat and
is perfect for building muscle. There are only around 180 calories and 21g of
protein in a 100g chicken breast which is really good. This high amount of
protein mixed with the low calorie index makes it great for building lean fat
free muscle.
Beef: This amazing meat contains high amounts of iron, zinc,
creatine, magnesium and many vitamins. Per 100g there are about 330 calories
and 14g of protein. As this is high in calories obviously your intake will
increase after every meal resulting in a gain of weight. The zinc in the beef
is brilliant; zinc is proven to boost testosterone while improving sleep and
even spots! I think the other super thing about beef is the creatine in it.
Creatine boosts and aids the production of ATP (adenosine triphosphate) this is
the only form on energy your muscles actually use. This increase of ATP
production will make you able to lift more and exercise harder which will again
aid muscle growth.
Turkey: This is an easy one. It’s cheap and contains very
low saturated fat. There is about 155 calories and contains about 30g of protein
per a 100g serving. Perfect for building lean muscle.
Nuts and nut spreads
Nuts are brilliant to snack on whenever you feel
peckish. This is because they are
portable and easily eaten without creating any sort of mess and they are full
of protein and fiber. Almonds are one of the best to have as they make you feel
full while repairing your muscles. Nuts are expensive though and you must only
have plain otherwise your sodium levels in your body will sky rocket.
Nut spreads on the other hand are full of good fats while
being very calorie dense. Peanut butter monounsaturated & polyunsaturated
fats which have been proven to aid weight-loss, reduce belly fat, reduce your
cholesterol levels, reduce the risk of heart disease and aid joint movement.
What I mean by aid weight loss is that unwanted fat. Don’t worry. Also this is a very cheap way of getting a
meal in. It is also quick, have a peanut butter sandwich with brown bread and
you will be getting a nice amount of calories in.
Spinach
This super food contains many vitamins and contains a lot of
calcium. Per 100g there is only 23 calories in it! This may make you believe
that it is not good for gaining weight but you’ll be wrong. What do we want to
achieve? Gaining lean muscle so good weight rather than fat. The many vitamins
in it will keep your muscles functioning well so you can lift weight at a more
efficient rate promoting muscle growth, thus promoting a weight increase.
Fish
Fish is a very good source of protein. It is very low in fat
and contains a lot of important vitamins. I think the most important thing
about this food is the fatty acids within. People do not tend to get enough
Omega 3. There is strong evidence towards omega-3s EPA and DHA can help lower
triglycerides and blood pressure. These are essential acids. This is because
the body cannot make them within so we have to derive them from the diet. They
help energy production while keeping a lot of diseases at bay. There are not
many foods that can do this much good for you. I recommend salmon, cod, tuna
and oily fish like mackerel.
Cottage cheese
Most body builders will have some cottage cheese before bed.
This is because it has a slow release of protein which is perfect and when you
are sleeping your muscles are still being nourished. It is also very low in fat
and has about 28g of protein in per 200g of this food. It is also quite cheap
and can be mixed with almost anything to change it up. Pineapple is a popular
choice and it does taste really good.
Brown rice
A staple diet in many body builders diet. This is a complex
carb which releases energy at a sustained rate. Carbohydrates are a big part of
gaining muscle. The protein repairs it but doesn’t give you much energy. Having
complex carbs will give you the energy to exercise and build that muscle. Brown
rice is also versatile and can be put with any meal which is nice so things do
not get boring.
Oats
Oats can be eaten whenever. When mixed with honey and
skimmed milk with a banana this is an energy filled meal which will sustain
your through your workout and even your day. Oats are very low in calories and
fill you up! They are easy to prepare and are very cheap. This food is actually
full of vitamins as well which is also a massive plus.
Remember you must
exercise eating these foods. If you do not you will gain weight and it will be
fat. If you’re nutrition and exercise plans are great you will one day look
great. If you include these foods into your diet you will see a significant
difference you will feel a significant difference. My advice though would be
don’t eat the same foods all the time, and if you do make it differently! This
will stop you getting bored of them and going towards unhealthy food. Don’t cheat
on your diet or you will get nowhere.
Picture is about a year old. |
Friday, 11 April 2014
Thursday, 3 April 2014
GAINING MUSCLE PART 1:
This is a three part article on how to gain muscle. Part 1: ‘my top 5 exercises for gaining muscle’.
Part 2: ‘my
top five foods for gaining muscle’. Lastly Part
3: ‘Supplements I take to gain
muscle’. I am currently trying
to gain more muscle. With this sport you learn new things all the time. Stay
tuned to each post, increase your knowledge and start gaining some serious
mass.
Gaining muscle pretty much means you’re trying to gain
weight. Obviously as the muscles enlarges
your weight increases. With this in mind we are going to target the larger
muscles and exercises that use multiple muscles so there is a greater amount of
growth quicker.
1. Deadlifts
This is a great exercise. It includes your gluteus maximus, quadriceps,
hamstrings, calves, your core muscles, lower back, latts, traps, rhomboids, all
the little muscles in your back e.g. teres minor and major and your
forearms. As this exercise attacks each
of these muscles it will transform your body in no time. Now this is not an
exercise to be taken lightly, it can cause a lot of damage if it is done wrong.
Make sure you keep your back straight throughout the
movement, as it soon as it starts to barrel over you will be in danger of causing
damage to it. Practice on an empty bar for a while before you put loads and
loads of weight on. I’ll let you in on a
little secret that goes for every exercise; no one cares about how much weight
you can lift, they judge you more on how good your form and technique is. So
don’t be that guy or girl who puts loads of weight on and lifts wrong because
people WILL talk behind your back and make fun.
2. Squats
SQUATS. All you girl’s wants that perky bum and tight legs
now, while guys are getting judged a lot more on their lower bodies. This means
it has to be neglected less in order to match your upper bodies. I know most
people don’t like leg day but your biggest muscles are in your legs. This
exercise will work you gluteus maximus, quadriceps, hamstrings and calves. Now
this is another exercise that you must do correctly otherwise you will hurt
yourself. Keep your back straight and
get nice and deep to ensure a greater range of movement which will work the
muscle more.
I think everyone has heard the phrase ‘ass to grass’ which
is a good phrase but it will damage your knees. Think about it, if your knee
joint is closed completely you will have all that weight pushing down on that
joint will cause damage due to the compression on these two small points. After
talking to people and finding out the different techniques they use I have
found that the best way to do a squat is to go down slowly until your knee
angle is just below 90 degrees.
3. Bench Press
Everybody loves this exercise. Pectoral muscles when formed
properly look amazing. A stronger chest makes the whole of your upper body more
effective. It works the pectoral minor
and major and depending if you straighten your arm fully it will work your
triceps as well. You have to mix things up when you bench, like switching
between dumbbells and barbell press. This will confuse the muscles promoting
them to grow. Now when benching with dumbbells there will be less stability so
you won’t be able to push out much weight compared to a barbell press, but this
is good as the added movement will strengthen the muscle.
People tend to neglect their upper chest. This is a very bad
habit to get in. You need to train your chest equally so it looks in proportion
and it also promote a stronger chest. This will allow you to add more weight
which will lead to bigger muscles (more mass). One more thing, make sure you
get low enough. The bar should touch your chest and if you are doing dumbbell
press the inside of the dumbbell should touch your chest. This will make the
muscle stretch to the fullest it can, making it tear more equaling in more
growth.
4. Clean, Jerk & Press
This is a brilliant exercise. It is like a deadlift in the
way as it hits a lot of muscles. It hits your gluteus maximus, quadriceps, hamstrings,
calves, your core muscles, lower back, latts, traps, rhomboids, teres minor and
major, triceps, each part of the deltoids and your forearms. This exercise promotes growth in each muscle.
All these muscles growing equal you becoming bigger obviously. This movement
absolutely transforms your body and gives you these amazing rounded shoulders.
It is a complicated movement. It is imperative you do it
right or you could throw your back out, dislocate your shoulder or even snap
the elbow joint.
I’ll try talking you
through the movement. So go in for a deadlift, keep that back straight. Once
the bar is at hip level you have to jerk it up.
That doesn’t sound nice but it’s the name. Bend your knees slightly and
then pull the bar up towards your collar bone, once there your hands should be
underneath the bar and you simply press and repeat. As this is complicated
practice on an empty bar so you get the movement right.
5. Wide grip pull up
I hate this exercise. It’s not for me but I force myself to
do it. This is because it engages all of your upper back, mostly your latts.
Not much to say about this exercise as you just pull yourself up, pretty
straight forward. When you do this though make sure you go all the way down
allowing your back to stretch out and then when you pull up make sure your chin
is above the bar. This will allow for the greatest range of movement.
These are my top 5 exercises and I hope they become your top
5. Always remember that to gain muscle you need to lift heavy weights BUT KEEP
YOUR FORM CORRECT. You also need to change the exercises up in order to confuse
the muscle which promotes more growth.
“Everybody wants be a
bodybuilder but nobody wants to lift no heavy ass weights”
- Ronnie Coleman
Post two will be
coming soon: My top 5 foods for gaining
muscle. STAY TUNED.
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