Easy to make bodybuilding protein pancake

Hi guys,

I found this bodybuilding protein pancake recipe from Muscle egg. This is quite possibly the simplest and easiest recipe i have ever used, definetly one to keep in the play book.

 

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.

Image credit Martin - pancakes

Image credit Martin - pancakes

Muscle egg is great as it saves time from seperating each egg white individually and it already comes flavoured, so it tatses great.

Give these Muscle egg protein bodybuilding pancakes a try and let me know what you think.

Cheers,

Andy

14 Top tips to effective weight loss

Hi folks,

I wanted to share with you my insights on effective weight loss methods and yo-yo dieting. Breaking the yo-yo diet habit and creating a solid and healthy weight loss routine will let you create a lifestyle change and not just a quick fix to weight loss that will not last.


The Yo-Yo dieting cycle

A lot of diets out there fail to consider the main factor, why people have put on weight in the first place. Most diets or treatments, treat the effects of poor lifestyles and diet rather than the cause.

Being on a diet suggests that at some pont in time you are going to stop being on the diet. Some people are permanently on one diet,losing weight, they stop,put weight on again and start the diet process over again. This vicious circle is called the yo-yo diet effect. It is an un-healthy cycle that millions of people around the globe need to stop.

The results of such a diet cycle is that the person could of tried multiple diets, gain a stone or 2 in weight, increased their body fat levels, yet they still feel like they have been on a diet for years. It is a depressing cycle which we need to overcome, as "fad" diets do not work.

If you are going to start a new diet, you may want to consider these points before starting:

  1. Do they consider the individuals lifestyle?
  2. Do they set long term plans for both diet and exercise?
  3. Does it even include exercise?
  4. Does the diet  provide you with enough energy to meet your minimum requirements?
  5. They include all the macronutrients/food groups?

If you can say you answered no to one of these questions then it is not a balanced eating plan, which will help you to create a long term healthy lifestyle change.


14 Tips for effective weight loss

  1. keep a food dieary, this will help you to track what you are eating and to see if you are over eating.
  2. set realistic goals. An avergae guideline for losing weight is to drop 1lb of fat a week. This is done by being in a calorie defecit of 3500 calories a week or 500 calories a day.
  3. to be in a 500 calorie deficit you can consume 250 fewer calories a dy and burn 250 calories through activity
  4. do not consume fewer calories than your BMR, as this may put your body into starvation mode.
  5. decrease the "bad" saturated fat and hydrogenated fats. This can be done bu trimming the fat off your meat, no cream and mayonnaise. This is a great place to start, as it will create a clorie defecit and encourage you to eat healthier.
  6. Eat high fibre, low GI carbohydrates as this will help regulate your appetite, help to delay hunger, because of the constant release of energy it provides and a smaller insulin response. Fibre is great for filling up your stomach whilst being low in calories due to their bulk.
  7. Get active, exercise and have fun to burn off those extra calories.
  8. make gradual changes to your eating plan and lifestyle.
  9. eat a well balanced diet
  10. do not skip meals or go hungry
  11. be prepared for bumps in the road.
  12. Use weight training
  13. Be patient
  14. Develope good eating habits and change your basic diet to achieve a sustainable and healthy bodyweight long term.

There you go, my top 14 tips to effective weight loss. Try implementing them in to your own lifestyle and watch the weight drop of for good.

Thanks for reading,

Andy


Posted on March 20, 2015 .

10 reasons why Rich froning is fitter than you !

 THE CROSSFIT KING

So we all know Rich Froning Jnr is fit, he has earned the crown of "The fittest man on earth " consecutively over the past few years and has the body to prove it. So lets take a look at why he is fitter than the average guy and why he is always standing victorious on the podium.

  1.  The guy lives crossfit. He performs from 2-5 WOD's a day. This leads to great conditioning and is probably one of the factors to why he does so whell at the crossfit games.
  2. Rich Froning doesn't take many "off" days, he much prefers to use active recovery days, where he will go ride a mountain bike for a couple of hours.
  3. Mr Froning likes to  get comfortable, being un-comfortable. Mentally he can push himself harder than the average guy. "To stay out of the 'pain cave,' you just need to do something enough so that you feel comfortable with it. It will still hurt—especially if somebody's pushing you—that's when you just need to force yourself to pick the weight back up." - Rich Froning Jnr.
  4. Freak genetics! Not many people can perform the amount of work load he does. The man is blessed with great genetics and he is using his gift wisely.
  5. Rich doesn't follow a set plan when he gets into the gym. He has the ability to listen to his body and know what he needs to do.
  6. He works out competitively with friends. He says it makes some WOD's more tolerable as he hates running and also "I make people do it with me, so I'm not suffering by myself," he said. "And that helps me, because the competitive aspect comes out. I'm like, 'I don't want to get beat,' even though it sucks." Competition is a great driving force when itcomes to getting fit, as it gives another element to your workouts and can make boring workouts fun again.
  7. Rich Froning Jnr loves his sleep - He aims to get between 8-10 hours per night as a priority. This something most of us don't do because we lead such busy lives and we forget sleep is very important for both our physical and mental states.
  8. Consumes a high protein diet. Rich doesn't follow a certain diet such as paleo, like most crossfiters do. He eats a lot of bacon, from 1-2lbs a week, eats peanut butter, and chuggs down a lot of whole milk and protein shakes to aid recovery.
  9. He works on his weaknesses. If rich finds a weakness, he attacks it. For example the infamous rope climb, which stopped him from winning the 2010 games, he is now very proficient at doing the rope climb. It is well know he hates running and also finds swimming a weakness, and it was reported he worked on these during his off season before the 2014 games.
  10. He has a home gym and a box where he can work out. He has access to top quality workout equpment 24/7 which is something a lot of people can't afford or don't have access to all the time.

Conclusion

There are many factors as to why Rich Froning is Fitter than you, me and until the next Crossfit 2015 games everyone in the world but if we can learn a few lessons from rich, maybe we can take a few steps closer to becoming the best we can be.

 

Resources - http://dailyburn.com, http://www.theboxmag.com, http://www.examiner.com. I do not own the picture of rich froning in the article.

 

 

 

Posted on March 13, 2015 and filed under Gym motivation, Crossfit workouts.

MY PERSONAL TRAINER TOP HEALTH, FITNESS AND GYM PET PEEVES

Hi folks, hope you are all well. I just wanted to share some of my own pet peeves with you. Some of this stuff really bugs me and some of it makes me laugh, but either way it's going on the list. This is a personal insight into my day right here, so feel very privileged I am sharing it with you :)

IMAGE CREDIT - ManOnPHI (modified)

IMAGE CREDIT - ManOnPHI (modified)

So here we go …..

  1. People who interrupt me during a PT session. Although they may not know I am delivering a client session, they should at least ask me if I am free or not, before blurting out there problems to me. A client has paid for my 100% attention during that hour, so no I can't answer your question, find me later when I am free or drop me an email later on and I would be more than happy to help :)

  2. My second biggest pet peeve is clients turning up late. I have a busy schedule and I plan my day in advance so I am not late for appointments with my clients as this is very unprofessional and reflects badly upon my business. So when a client texts me they are are going to be late or even worse, they don't let me know they are going to be late, I get a tad annoyed!!! I have planned ahead why can't they? Although I know life is unpredictable and shit happens, I should lighten up right ? :P

  3. Clients not following the plans I have given them. I can be flexible but sometimes it's like smacking your head against a brick wall. Case and point, I designed a diet plan for a client who wanted to lose weight, figured out all macronutrient needs sent it to them. When I next saw them, they said they hadn't followed the nutrition plan because “ it wasn't really them” now what that means I can only guess at, but they didn't really last long on my client list.

  4. Clients turning up and not eating a pre-workout meal is a big no no. If you turn up and haven't eaten anything and starved yourself in the mindset that you that you are losing body fat, you are wrong. IF YOU DON'T EAT, you won't have enough energy to train and absorb or follow what I am trying to teach you, so people are wasting there money.

  5. Personal hygiene. A bit of deodorant goes a long way. If you turn up with a bit of body odour and think nobody can notice, think again, because they can !!!!

  6. People who don't listen to good advice. I may see someone performing an exercise incorrectly and out of the goodness of my heart go and show them some pointers only to see them 5 minutes later ignore my advice. If a personal trainer comes over and gives you free pointers , listen up,because they have clients who pay good money for exactly that.

So there, I got it off my chest :P Please remember to be kind to your personal trainers out there. We are very tired people who are just looking out for your health. If you can remember not to sink into the trap of these pet peeves, it will go a long way in the gym.

What are you pet peeves in the gym? Would you agree with any of my pet peeves in my list? Let me know in the comments section.

Cheers,

Andy

Posted on March 12, 2015 and filed under Body building, Body building tips.

How to fix tight ankles and improve your squat

Hi guys,

IMAGE CREDIT IN LINK (modified)

IMAGE CREDIT IN LINK (modified)

Here is another vid by Crossfit's kelly Starrett, looking at how tight ankles can impinge your squat. The video has a demonstration of one of his clients who has tight ankles. He shows a before demonstration squat and then a squat performed after he has performed his fix. If you think you have tight ankles, this is definetly a must watch video. Lets take a look.

Pretty cool, simple fix there. Let me know your thoughts in the comments below. If you try it, let me know what you think.

Thanks,

Andy

Posted on March 6, 2015 and filed under Body building, Body building tips, Crossfit workouts.

Xtreme Fat loss Diet

Hi Folks,

The man who created the programme is called Joel Marion. He is a nutritional and fitness expert and has been regarded as one of america's top personal trainers by Men's Fitness Magazine.

The Xtreme Fat loss diet is a proven and successful programme but it is not a magic pill type of programme that works over night, howerver if you can wait 25 days , you can get some great results. This is an intelligent approach to resolving a coomon problem with many individuals that have an excessive amount of body fat.

The programme is an exercise and nutrition strategy, which is aimed at losing body fat whilst promoting lean muscle gain simultaneously. As i said before it is a 25 day programme, which can be repeated as many times you want. The 25 day programme is split into 5 cycle days. For each of the 5 days in the cycle there will be a different workout and nutrition strategy to follow. Joel Marion configured the structure of the days in the cycle through the outcome of a comprehensive study.

The exercise routines focus on dynamic exercises, lactic acid exercise routines, strength training and density exercises. The nutrition techniques work with the exercise programming to speed up fat burning levels as well as delivering speedy results. The 5 day cycle consists of average carb days, protein exhaustion, cheat days and so on. You should follow the programme to the letter to obtain th best results.

You might be wondering how much time will it take before you see results? The product requires just 25 days to drop as much as 25lbs of body fat. You should also be warned that extreme cutbacks on calorie intake whilst doing the programme is frowned upon as it promotes crash dieting, yo-yo dieting and reducing fat loss as your body will cling to whatever fat it has as a survival mechanism.

Joel Marion provides us with his soulution to fat loss via the outcome of a study of 878 research papers about weight reduction and also worked with over 750 people. Joel has pointed out that there is a huge distinction between weight loss and fat loss because many people may reduce the pounds quickly, however the final results will only be a drop in water, significant muscle reduction ( which is bad because muscle burns more calories than fat) and a little bit of fat loss.

Crash dieting is extremely harmful to your metabolic process, and after you have finished your crash diet, resuming your regular consuming of foods, weight gain will occur quite fast. The Xtreme Fat loss diet has a structured diet plan which consists of proper eating days where they will put the diet plan on the shelf, and will focus on exercise and nutrition timing.

The 5 day nutrition cycle

  • Day 1 -  cheat day

  • Day 2 - fast day (consume only BCAA's)

  • Day 3 - shake day (3 protein/carb shakes, 2 protein/fat shakes)

  • Day 4 - moderate carb day (2 protein/carb meals, 3 protein/fat meals)

  • Day 5 - protein only day (consume BCAA's between meals to prevent muscle loss)

The cheat day is to increase leptin levels. This will help to promote a healthy hormonal profile and kick start your metabolism again, which will get you burning more calories.

The programme is an exercise and nutrition strategy, which is aimed at losing body fat whilst promoting lean muscle gain simultaneously. As i said beore it is a 25 day programme, which can be repeated as many times you want. The 25 day programme is split into 5 cycle days. For each of the 5 days in the cycle there will be a different workout and nutrition strategy to follow. Joel Marion configured the structure of the days in the cycle through the outcome of a comprehensive study.

The exercise routines in The Xtreme Fat Loss Diet focus on dynamic exercises, lactic acid exercise routines, strength training and density exercises. The nutrition techniques work with the exercise programming to speed up fat burning levels as well as delivering speedy results. The 5 day cycle consists of average carb days, protein exhaustion, cheat days and so on. You should follow the programme to the letter to obtain th best results.

You might be wondering how much time will it take before you see results? The product requires just 25 days to drop as much as 25lbs of body fat. You should also be warned that extreme cutbacks on calorie intake whilst doing the programme is frowned upon as it promotes crash dieting, yo-yo dieting and reducing fat loss as your body will cling to whatever fat it has as a survival mechanism.

Joel Marion provides us with his soulution to fat loss via the outcome of a study of 878 research papers about weight reduction and also worked with over 750 people. Joel has pointed out that there is a huge distinction between weight loss and fat loss because many people may reduce the pounds quickly, however the final results will only be a drop in water, significant muscle reduction ( which is bad because muscle burns more calories than fat) and a little bit of fat loss.

Crash dieting is extremely harmful to your metabolic process, and after you have finished your crash diet, resuming your regular consuming of foods, weight gain will occur quite fast. The Xtreme Fat loss diet has a structured diet plan which consists of proper eating days where they will put the diet plan on the shelf, and will focus on exercise and nutrition timing.

The 5 day nutrition cycle

  • Day 1 -  cheat day

  • Day 2 - fast day (consume only BCAA's)

  • Day 3 - shake day (3 protein/carb shakes, 2 protein/fat shakes)

  • Day 4 - moderate carb day (2 protein/carb meals, 3 protein/fat meals)

  • Day 5 - protein only day (consume BCAA's between meals to prevent muscle loss)

The cheat day is to increase leptin levels. This will help to promote a healthy hormonal profile and kick start your metabolism again, which will get you burning more calories.


Review video

Another great review video here, so you can get another opinion.

 Pro's and Con's based on my opinion.


Con's

  • If you do a lot research you can probably find this info yourself, but that could take some time.
  • If you do decide to do it yourself, you may be getting second hand info from an unqualified person, which may not be the right info so wasting your time.
  • It's going to cost you $20
  • Mental focus required.

Pro's

  • The plan is laid out for you, you just have to follow it.
  • From the reviews and pics i've seen it works.
  • Carb cycling is a proven way of dropping body fat.
  • Training plan provided
  • You get 3 bonus email books when you purchase.
  • Your getting all this information for only $20! i paid well over $5000 to educate myself as a PT.

 Conclusion


The Xtreme Fat loss Diet is a programme designed from scientificly researched information, which is designed to help you lose body fat, promote weight loss and to preserve or add lean muscle mass in 25 days. A vast amount of people have used this particular programme and been very successful because Joel Marion's strategy does work.

 

How to make a perfect body building, fat loss post workout meal

Hi folks,

Here i am just going to give you the recipe for a great body building, fat loss, post workout meal. It's great for replenishing after a tough workout and will help you to recover quickly. You don't have to make it in the quantity i did, so you can tailor it to fit your own needs. I bought diced carrot and swede but you can do that your self

INGREDIENTS

  • 300g chcicken breast
  • Half a cup of brown rice
  • Handful of closed cup mushrooms
  • 100g of diced carrot and swede
  • Handful of spinach
  • Dried basil
  • sea salt
  • Black pepper
  • Chicken stock cube
  • Olive oil

RECIPE

  • Put half a cup of brown rice in a saucepan and add boiling water, cook for about 15 minutes or until cooked to preference.
  • Add the diced carrot and swede to a saucepan and add boiling water. Cook for 8-10 minutes or until cooked to preference.
  • Chop chicken breast into bits
  • Put a non stick pan on to the hob and add a tea spoon of olive oil and heat up
  • Once the oil is heated up and diced chicken breast
  • When the chicken is nicely browned add the mushrooms to the pan
  • In a seperate bowl or measuring jug add 100ml of boiling water and a chicken stock cube and stir. When completely mixed,add to the chicken and mushrooms.
  • When the carrot and swede is cooked add to the chicken,mushroom pan.
  • Add a pinch of sea salt, pinch of the dried basil and some black pepper to season.
  • Let the ingredients simmer for 5 minutes
  • Make sure the diced chicken is not pink in the middle, if it is white all the way through it is ready to serve.
  • When the rice is cooked to preference, drain and dish up on a plate.
  • I like my spinach un-cooked so i add it  last to my plate but you can add it into the chicken pan.
  • Split into portions or however you want and eat :)

I also like to add hot sauce to everything :P , so you can add a little afterwards if you wish.

Give it a go yourself and let me know what you think. If there is any way you think you can improve the dish also let me know.

Don't forget to like and shake, the more likes and shares i get the more i can keep blogging and keep giving you guys free information.

Thanks all,

Andy

The Definitive Booty-Boosting Workout from Kardashian Trainer Gunnar Peterson

Hi folks,

I came across a really good step-by-step glute workout, which i wanted to share with you. It's called The Definitive Booty-Boosting Workout from Kardashian Trainer Gunnar Peterson. This from the http://uk.eonline.com site. The interview was by by Lindsey Sirera and Lindsay Caldwell. I am including the whole segment here so you can view it in one place.


The Definitive Booty-Boosting Workout from Kardashian Trainer Gunnar Peterson

We're well aware that last year was the year of the booty, with the likes of Nicki Minaj's "Anaconda," Meghan Trainor's trendy "All About That Bass" and, well, that Kim Kardashian  magazine cover serving as big reminders as to why the behind reigned strong. And if 2014 wasn't your booty's year, then fear not—we've got five step-by-step exercises to solve that problem stat.

Image credit Earl McGehee (modified)

Image credit Earl McGehee (modified)

Straight from Khloé Kardashian's trainer Gunnar Peterson, here's exactly how to boost your booty from flat to fab in no time. And Peterson's results are full proof: Have you seen Khloe's flawless backside? It's better (and bigger) than ever. Now read on and find out how to tone your bum, fast!

Side lunge with medicine ball rotation: "Standing tall with a medicine ball at your bellybutton, if 12 o'clock is directly ahead of you, step with your right foot toward 3 o'clock and tap the medball outside your foot, back by the heel. Return to start position and step to 9 o'clock with your left foot, and tap the medball outside the left foot. Go back to the starting position and repeat to the right then left again. Continue until you have completed 16 to 24 reps."

Skorcher bridge: "Position your shoulders on an ottoman and your feet on the bed so the hips sink lower than the shoulder (it's key for glute firming, and better than when done on the floor). Bridge hips up and flex your glutes. Do three sets of 25 reps."

Squat with crossover step: "With weight on shoulders— using Barbells, dumbbells, sandbags, etc.—do a squat, then do a crossover step to the right. Squat again, do a crossover step to the left, then squat again. Repeat until you complete 16 reps total."

Advancing woodchops: "Hold a medball by your left ear standing with your feet together. Step out with your right leg as you aggressively swing the medball in a wide arching circle out down and around towards your right ankle. Then step in with your left foot and bring the medball back to the start position. Repeat for 10 reps, then head back in the opposite direction, doing 10 reps again. You can do this in place as well but doing them moving challenges your balance system and core more."

Squat to jump squat matrix: "Do 10 body weight squats. Follow immediately with 5 jump squats. Rest 60 seconds. Repeat. Rest 45 seconds, repeat. Rest 30 seconds, repeat. Then you can lie down and curse me…"

How did it go? Share your experience with me in the comments below.

Cheers,

Andy