How to get cycling fit

Get cycling fit and develope power and endurance

 

If you want to improve your cardio without doing a heavy impact exercise like running, then cycling is a great option. It can be performed at home, outside ior in the gym.and you will burn a lot of calories.

I am going to give you a great workout to improve power and endurance in under an hour.

Here are a few useful tips before you get on your bike

  1. When riding try and keep your head up and don't slouch your shoulders. This will keep your airway open enabling you to keep a steady source of oxygen to your body.
  2. When pedaling keep your feet inline with your knees and ankles as this will put less pressure on your joints and keep you streamlined.
  3. If you have a bad back, you may find lowering your seat height will help.

You will be working on a perceived effort 1-10. 1 being very easy and 10 being max effort. A rpm (revolutions per minute) monitor will also be useful.

Warm up

8 minutes work total

Minutes 1 and 2 spinning at 100 rpm's at an effort level of 1-2             

Minutes 3 and 4 at 100 rpm's, effort level 3-4

Minutes 5 and 6 t 100 rpm', effort level 5

Minutes 7 and 8 at 100 rpm's, effort level 6

Main workout

1 minute at 60 rpm's, effort level 8 (quite intense)

1 miunte 100 rpm, effort 1 ( spinning very fast to help recover)

2 minutes 60 rpm , effort level 8

2 minutes 100 rpm, effort level 1 (great time to take on some water)

3 minutes 60 rpm, effort level 8 (remember to stay focused)

3 minutes 100 rpm, effort level 1

4 minutes 60 rpm, effort level 8 (focus on your form)

4 minutes 100 rpm, effort level 1 (drink some water)

3 minutes 60 rpm, effort level 8

3 minutes 100 rpm, effort level 1

2 minutes 60 rpm, effort level 9 (try not to sway on the bike)

2 minutes 100 rpm, effort level 1 (keep spinning those legs)

1 minute 60 rpm, effort level 10 (last hard part, give it all you've got)

1 minute 100 rpm, effort level (nearly done)

Cool down

5 minutes at 90 rpm at effort level 1 follwed by some stretches for the legs and back.

Take your cardio to the next level and let me know how you get on.

Andy

 

 

 

 

Posted on March 16, 2017 .

The one exercise you need to get your summer abs

The Russian kettlebell swing

 

Here is it people, this exercise if used correctly will burn fat fast and get you that six pack you have always wanted. Check this video out by Jeff Martone as he goes over the correct technique of how to perform the kettlebell swing...

This is one of my favourite exercises as you hit so many muscle groups in one movement, saving time in the gym. It will help you get reay for the beach if you started that summer shred late. Leave me a comment and let me know what your favourite kettlebell exercise is.

I do own the rights to this video or the image in this post.

Posted on June 2, 2016 .

How to get your workout supplements the next day without constantly paying for special delivery

Hi folks,

Quick post here about Amazon Prime Membership. I always order my supplememts and gym gear from amazon. I have a Prime acount which means i get FREE next day delivery on a lot of items, this alone has saved me a ton of money. The more money i save, means the more money i can spend on top quality food and supplements.

I am also impatient i can't wait for standard delivery :)

One of my clients asked if i could take him for a boxing session, which i am trained for. The only downside was i didnt have any focus pads or gloves. The quick fix came, as amazon prime saved my and got me the items i needed the very next day, so i could get in my session with my client.

  • I am always pleased with there service.
  • Delivery is always on time.
  • I have never had a problem with a package, i.e damaged goods.
  • excellent custom service.
  • On top of that ou get Prime movies and TV shows for free, which was an aded bonus because all i wanted was to get y gloves and focus pads.

The only downside is after the one month trial you do a have to pay one lump sum but in my eyes it was totally worth it as i have saved that amount of moeny on all the next day deliveries i have had.

image credit  -Noddle and Beed

Posted on April 4, 2015 and filed under Body building supplements, Body building tips.

Latest Bodybuilding.com promo codes

Hi folks,

Image credit  - Arya Ziai

Image credit  - Arya Ziai

I will be using this blog to regularly update any promo codes i get from Bodybuilding.com, so keep your eyes peeled for my latest updates on this post. Most of the codes only last 7 days so make sure to get your order in with the discount before the offer closes.

Posted on April 4, 2015 and filed under Body building, Body building promo code.

An insider tip on how to boost your protein intake

Here is a genius way of getting more protein in to your diet. Muscle Egg + coffee = awesome tasting muscle gains. Take a look at the vid and check out how it's done.

Really simple and easy to make, you could have this before your workout to get a caffeine boost for your gym session and to also get your pre-workout meal in to help fuel your workout. For more Muscle Egg recipes check out Easy to make bodybuilding protein pancake

Why use Muscle Egg?

As i have said in a previous article egg protein is one of the best proteins to consume as they have a wide spectrum of amino acids and they are absorbed quickly into the body, meaning you can build muscle more quickly and recover faster from your workouts. This is where Muscle Egg steps in, Muscle egg is great as it saves time from seperating each egg white individually, and stopping you from spilling the yolk which you don't want into your drink. Plus it already comes flavoured, so it tatses great. Muscle Egg is a little pricey but when it comes down to quality nutrition, you get what you pay for, so if you buy cheaper products your results may suffer. Egg whites are a staple of mine and i would rather spend a little more and know that i am buying a quality product. Any way this is a great recipe, try it out and let m know what you think.

Posted on April 4, 2015 and filed under Body building, Body building supplements, Body building tips.

My 9 Favourite Supplements to Lose Weight

Hi guys,

I may have shared some of these items in my past blogs but I thought it would be useful for you all to have everything in one place. Below are the supplements which i think are best for when you want to lose weigh, drop body fat and look leaner. Please feel free to share your favourite fat loss supplements in the comments section.


  • Whey Protein - Optimum Nutrition Gold Standard Whey Protein. Whey protein after workouts will help you to hang onto the muscle you have, which you may lose due to you being in a clorie defecit. This is my favourite Whey Protein, it is good quality, i feel my recovery is a lot quicker after workouts and it tastes good., you can't ask for more than that.
  • BCAA's - BSN Amino X. I like to use this product when i do my cardio as it helps to spare muscle being used for fuel. The more muscle you have the more calories you can burn at rest. lso i like to sip on it during the day the amino acids help recovery after workouts.
  • Vitamins - Optimen, Optimum Nutrition. This is a good solid Multivitamin to cover your bases. If you are a calorie defecit, you may not be getting enough nutrients which your body needs and i have found this product really does make a difference and it improves my well being, which is more than worth the price tag in my opinion.
  • Fish Oil - Optimum Nutrition Fish Oil. There is a reason why i have included quite a few Optimum Nutrition products here, it's becuase they may good solid products that work and this one is no different. Fish oil is important to improve you cholesterol, encourages healthy bones and enhances your mood.
  • L-Glutamine - Bulk Supplements Pure L - Glutamine powder. Again we are looking at products that protect your muscles from breaking down, which can happen when you are losing weight. I go through a lot of L - Glutamine, so i like to buy it in bulk, so this 1kg bag will last a while. Great product for cutting weight.
  • Green Tea - This green tea is great as is cheap, it keeps me energised, without getting the jitters and it is also a great fat burner.
  • Fat Burner - Animal Cuts. This is a great product, one of the best i have used. The cool thing about this product is that one serving is 7 different capsules, that might sound a lot but it means that if you think you have had to much caffeine you can take out the caffeine tablet from the serving and still get the benefits of the other ingredients. I must say that it must be used along side a good diet and workout regimin.
  • CLA - Optimum Nutrition CLA. CLA studies show that CLA may help you to increase your metabolic rate and to to enhance muscle growth, which is a win/win in my book. Again, Optimum Nutrition is my go to brand. I have tried other brands but i feel i got the best results when i took this product.
  • Pre-Workout  - Optimum Nutrition Platinum Pre. Although not necessarily a weight loss product, it has helped me to get through some tough gym sessions, where i have felt depleted and had no energy due to restricted calories. The twisted apple tastes great, also it has a nice peppery kick to it, which i didn't think i would like the first time i tried it.

If i find any more products that i find useful for weight loss and fat burning i will update the post for you. In the mean time let me know what products you use for cutting weight in the comments section.Image credit - Tomos

Posted on March 27, 2015 .

Build an Upper chest that will make heads turn !!!

Image credit - Erik Nomm

Image credit - Erik Nomm

This a great video demonstrating the guillotine press which will target your upper chest. This is one of my favourite exercises to target the upper chest. Lee Hawyard here demonstrates the exercise perfectly. Take a look at the demonstration below.

Remember to be careful and use correct form with this exercise. Let me know how you get on with this exercise.

Cheers,

Andy

Posted on March 24, 2015 and filed under Body building, Body building tips.

The 5 Benefits of stretching

Hi folks,

This is article is all about the importance of stretching. Personally I would reccomend stretching atleast 10 minutes 3 or more times a week, making sure you stretch all major muscle groups, such as the neck, shoulders, upper and lower back, pelvis, hips and legs.

Why stretch?

You probably think you don't have to stretch or can't be bothered to as you may not have time, but i do urge you to make time, as stretching will greatly reduce the rik of injuring yourself.

Stretching will:

  • Enhance joint mobility
  • Increase muscle length
  • Increase flexibility
  • Relax your muscles

Factors that will affect your flexibility at your joints:

  • The type of joint-A ball and socket joint  like the hip will allow for more movement thana hinge joint like the elbow
  • Time of day-You are less flexible in the morning
  • Your age-Flexibility usually declines with age but with if you train them reguarly the decline can be reduced or stopped.
  • The temperature of the joint and tissue surrounding-The joints and muscle bcome more flexible when warm.
  • Muscle relaxtion- There are some muscles which are not able to fully relax because of neural stimulation.
  • Muscle tissue and tendon elasticity-Some injuries can causemuscle tissue to become tight , which causes them to become less flexible, which will lead to a decreased range of motion.
  • Gender- Females are generally more flexible than males.
  • Fat levels-Higher levels of fat may reduce range of motion in joints.
  • Pregnancy- During pregnancy, the hormone relaxin is released, which will increasethe laxity of ligaments,which will increase flexibility.

Different types of stretches

  1. Static stretching - This envolves holding a limb in a set position at the end of its range of motion and holding it for time.
  2. Dynamic - Dynamic stretching uses a controlled movement, moving limbs in a safe range of motion.
  3. Ballistic - This is the fast movement of a limb to attempt to force the the limb past its normal range of motion.
  4. Proprioceptive Neuromuscular Facilitation (PNF)-  This is a stretch where you use a combination of alternating contraction and relaxation of both agonist and antagonist muscles such as the bicep and tricep.

The Benefits of Stretching

  1. Improved circulation - this comes from an icrease of blood flow to the muscles wich will nourish and get rid of any waste products. Also this will reduce recovery time after a workout.
  2. Improve posture  - Regular stretching will reduce tight muscles, which will aloow correct posture.
  3. Decrease stress - Tight muscles often accompany stress, so stretching will will help to relax you.
  4. Cut down on injuries - The ability to use a full range of motion will reduce the likelihood of lower back pain and greatly reduce the amount of injuries occurred from falling.
  5. Increased co-ordination - A full range of motion in the joints will geatly improve your balance.

Things to consider when stretching

  • Make sure your positioning during you stretches are correct
  • Only stretch to a point of mild discomfort and no more
  • Remember to breath throughout your stretching
  • No bouncing!!!!
  • Stretch both sides

Equipment that will help with your flexibility

Stretching is always something i am working on, it greatly improves my quality of life and i hope it will improve yours too. Let me know what you think of the article and what your favourite stretches are.

Cheers,

Andy

Metabolic Fat burning Report