Divide you gym sessions in the below three areas to effectively burn belly fat.
30% Bodyweight training to warm up, build overall tone and strength whilst hitting your core muscles
50% High resistance supersets to boost your metabolism
20% Interval training to really hit the belly fat hard
Very interesting video about the truth behind all the drugs, powders and regimented routines in training and exercise. Although it seems child like in visual, its actually very fascinating and informative. We’ll let the video do the rest of the talking.
Top 5 foods to help reverse and stop sun damage for the summer season:
– Cherries: Has Melatonin, protects the skin from UV
– Crimini Mushrooms: Has Selenium, fights damaging compounds called free radicals that form in the skin during sunlight exposure.
– Iced Green Tea: epigallocatechin-3-gallate (EGCG), fights inflammation in the skin i.e burnt skin
– Pomegranates: nutrients in pomegranates can reduce the ability of UVB radiation to cause cancer-promoting damage in skin cells.
– Fatty Fish (Salmon): omega-3 fatty acids, help protect skin from the damaging inflammation
(TRX Training Download) TRUTH… Your body gets used to the same old training very quickly and it will sharp become less effective over time. Spice things up and shock your body with a weeks worth of TRX training in between your normal routine. High-res image, download, to print out and use here.
The vast majority of women simply don’t have enough testosterone in their bodies to build the Arnold-like muscle mass that some want to avoid.
In fact, lifting heavy weights will instead help women lose weight, gain increased definition, and build confidence.
– Proven to increase Fat burning during exercise.
– 65% high quality protein with lots OF BCAA’s (Brach chain amino acids.)
– High in Chlorophyll which boots energy and the immune system and also helps removes toxins.
– High concentration of Iron, which makes it an excellent source during pregnancy and anemia sufferers.
– High in vitamins B1, B2, B3, B6, B9, Vit C, Vit D, Vit A, Vit E, Potassium, very very high in calcium, chromium, iron, magnesium, manganese, phosphorus, selenium, sodium and Zinc. Safe to say if your feeling down this will shoot you right back up.
– Research suggests it can be helpful with people combating allergies.
– It has anti inflammatory properties and can aid in injury recovery from sport.
HINT.. The perfect night time smoothie: Very low calories, high mixed source of antitoxins, along with iron and multi vitamins and minerals, small amount of healthy fat, high amount of good protein, flavonoids to aid in heart health and protection and lots of digestive enzymes to break down all you have eaten throughout the day aiding your colon and reducing the amount of fat stored as you sleep. You need…
1) Low fat natural greek yogurt, 3tbs
2) flax seed (Holland and Barrett supply it in ground down form,) 1 tbs
3) raspberries, small handful
4) strawberries, 4 sliced up
5) blueberries, small handful
6) red berries / red currents, small handful
7) whey protein, 2tbs
Whack them all in a blender and add a little splash of soya milk if to powdery. Blend away until smooth. This will also aid in re-building muscle and helping recovery from a big training session.
Muhammed Ali was rumoured to rarely ever lift a single dumbbell. Instead he would focus on body weight exercises and resistance training, such as his famous under water shadow boxing.
One of the best body weight exercises you can do, even referred to as the squats of the upper body are tricep dips. They work for all levels and goals, and hit most muscles in your upper torso along with your arms. Use a machine for assistance if needed:
1) Don’t look straight forward, don’t look the floor. Look to a point slightly in front of you.
2) Take a big breathe while hanging with locked elbows & hold it. Lower yourself & come back up. Breathe at the top, not during reps.
3) Don’t let your shoulders roll forward. Keep your chest up & shoulders back. It’s easier on your shoulders.
The zercher squat offers the benefits of a back and front squat without beating up your shoulders, wrists and hips. It also has been shown to work your core better than most ab specific workouts. Skip the bicep curls after, the zercher will hit them hard too.
1) Start with your back straight and core tensed throughout.
2) Shoulder width apart stance, shifting weight back onto your heels.
3) Keep your fists closed together.
4) Squat until the bar touches your knees, thighs just parallel. Pause. Drive up hard.
Mix these into your workouts once a week and you’ll be walking through walls.
Tired of doing the same old plank? Try this bodysaw plank exercise to hit every mid core muscles you can feel:
1) Assume the normal plank position but with a towel under you feet. (Make sure its not a grip surface)
2) Slide your feet back until you feel a stretch in your abs.
3) Hold for 4 seconds and slide your feet back up.
4) Repeat for ten.
Mix it up a little, hold for longer on the slide out, add a small weight to the upper part of your back.
20 FOODS THAT HELP BUILD MUSCLE AND BURN FAT.
Download link here: Download sheet
(A great summary from the Genetiwar website. Original content source here: http://www.geneticwar.com/nutrition/20-super-foods-to-help-build-muscle-and-burn-fat/)
1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.
4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.
7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.
10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …
11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.
12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.
13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.
14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.
20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
HINT.. Still feeling it from the weekend? Because fruit is high in fiber and packed with essential vitamins and minerals, it is a wonderful natural detox for the body after a heavy weekend session. This detox drink incorporates fruit, along with flax oil and lecithin, to provide essential fatty acids while you detox. In your blender, add:
4 oz. of pure water
½ cup banana
large spoon full of yogurt
½-inch slice of ginger
1 small garlic clove
1 tablespoon flax oil
1 tablespoon lecithin granules
1 tablespoon freshly squeezed lemon juice
1 tablespoon of protein powder or spirulina powder
You can reduce your risk of a heart attack by eating strawberries three times a week (Study published in journal ‘Circulation.’) Berries are rich in flavonoids which dilate your arteries helping to clear out fatty build ups.
Add some low fat greek yogurt for a protein hit, a typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat.
Lifting slowly prolongs muscle tension and increases blood flow. Therefore, slow reps are intended to grow and build muscles. Fast repetitions will minimize tension and lifting with heavier weights can bolster your overall power and strength.
Focus on doing slow reps if your goal is to build a muscular and aesthetically pleasing physique. If you are training strictly to add strength, concentrate on lifting with fast repetitions.
FACT… Partial to a cheeseburger now and then? A meal high in saturated fat has adverse affects on your arteries causing them to constrict and disrupt blood flow around your body. All within two hours of munching down on that 7oz’er.
You can protect yourself from this short term downside by having a cup of tea with it. Research has shown that you will get an instant boost in blood flow with a single cuppa. Enough to increase artery dilation by 20% offsetting the affects caused by junk food.
A little motivation (of sorts) from Terry for the weekend. http://www.youtube.com/watch?v=-AuIURhCoAA
TIP… Hungover? Grab a banana.
Bananas are packed with potassium and magnesium, two of the minerals often depleted in our bodies when alcohol is consumed. A lack of potassium in the body can lead to nausea, weakness and tiredness, so munching on some bananas can help reduce these classic hangover symptoms. As an added bonus, bananas are natural antacids so great for reducing stomach acid.
HINT… Beetroot is ‘beeutiful’ and full of goodness:
– It is a natural detoxifier and blood purifier
– Beets encourage the production of antibodies that fight disease and infection in our bodies
– It’s packed full of iron that satisfies our red blood cells high need for it, which in turn facilitates the supply of oxygen to our entire body more, giving us increased energy.
-The betanin pigment (the reason they are red) is also known as a prominent anthocyanin antioxidant that helps prevent heart disease and cancer by fighting free radicals in our body
– It is high in fiber and is beneficial for the proper functioning of the heart and digestive system
Training to loose weight? The best time is just after you get up. When you sleep your body uses excess carbohydrates on various respiratory and metabolic functions and as you haven’t had any major meals for several hours, there’s very little carbs floating around in your system that can be used as fuel. So your body turns to its fat stores. A few tips:
– Your work outs will be much harder on a morning as breaking down fat as a fuel is a much more longer process for your body, but much more beneficial
– Your body will also turn to breaking down protein (ie muscle) along with the fat stores, so have some eggs before you train that way you body will break down the protein in your blood stream as appose to your muscles.
HINT… Wheatgrass is one of the most potent healthy substances around, in fact having 30ml (a shot glass) is the equivalent of eating 1kg of leafy greens.
Wheatgrass is the young grass stage of grain plants, taken just after sprouting. It contains over 90 minerals, including high concentrations of the most alkaline minerals: potassium, calcium, magnesium and sodium. It also contains a substance called chlorophyll, which due to its inherent similarity to red blood cells, the human body can easily transform into haemoglobin increasing the red blood cell count, as well as the blood’s capacity to deliver oxygen and other nutrients to the body’s cells. This in turn increases your endurance during physical exercise. As well as having 19 amino acids, the building blocks of protein – muscle mass, you now have no excuse not to eat like a cow.
100% organic powder form is an easy method of obtaining it. My protein currently have a half price deal on it. http://www.myprotein.com/sports-nutrition/wheatgrass-powder/10530466.html
Mid week big night out?
Get straight back on it with Peter’s (from the sixpackfactory.com) quick detox drink.
“Now you can use this as a Detox Juice however I drink this juice every morning of my life because it brings a lot of nutrients to the table and it also helps alkalising my body which is very important as a meat eater. See if your body becomes too acidic it can cause some serious health problems and many cancers are directly related to too much acid in one’s body.”
Blend all the below together and “neck it”.
1. Celery: 5 to 6 short sticks of celery
2. Spinach: A Large Bunch of spinach leaves
3. Radish: 4 radishes
4. Beetroot: 3 to 4 medium size beetroots
5. Carrots: 5 to 6 medium size carrots
6. Ginger: Small size of fresh ginger
7. Apples: 1 apple
A grinding type juicer works best as you won’t get any of the fiber. This is especially important if you use this juice for detox purposes.
Make sure you don’t add to much ginger as it will burn so much that you won’t be able to drink the juice.
Here’s a quick win. Rather than snacking on the standard carbs or protein bar before a workout, snack on some grapes. Researchers at the university of Alberta found that a compound in the fruit called Resveratrol increases muscle-twitch activation, for a 21% endurance boost, and longer endurance means more focused training and better results.
Lack of sleep making you feel like this?
We all have trouble sleeping now and then, try eating a couple of Kiwi’s before you go to bed. They are a natural Melatonin amplifier. Melatonin is a hormone that helps you feel relaxed and lethargic. So eating two kiwi fruit as a night snack can be trusted to make you sleep better at night.
When we sleep our liver slows down and doesn’t work as hard or as fast to rid the body of damaging free radicals and toxins, as it would during the day when we are active. This leads to a larger build up of them in the body when we wake in the morning.
So to kick start your liver fast and flush out those age increasing, molecule mutating radicals, have a cup of hot lemon as soon as you wake. Or add a few squeezes to your tea/coffee. It will also help with the standard morning drowsiness.