This is generally the condition I look for when shooting for a fitness magazine, unless specifically specified to do so. The aim is to not look too dry and vascular, remember the majority of these mags are trying to sell an achievable look. This is the difference between a fitness model and fitness competitor...
By not creating tension in the muscle in hand, you are limiting your gains. Swinging weights about detracts the tension away and places excess stress on your joints and ligaments that can result in injury. Focus on what you are doing, learn to create tension and lift in a controlled tempo specific to your plan. You will engage more muscle fibres resulting in better gains. It's not about what you can lift its about how you lift...
Photo by @jasonellisphoto King of Covers!
As the summer seems to be disappearing I thought this post would be relevant for the coming months...
At some point throughout the year we all suffer from the common cold, the question when you have it is, to train or not to train. My thought process behind this is simple, if the affected area is from the throat above then your ok to train. From the throat below I.e chest infection, then I would rest up and recover.
However with a common cold I wouldn't go all out guns blazing. I would take this opportunity to implement a deload week, this is where you back off on the volume or the intensity of the session or both. So no training to failure and no progression on increasing weights, it needs to be comfortable and relatively easy.
My preferred style of training on a deload week is a full body session on a day on day off protocol.
Tips to apply;
Reduce your weights for the selected exercised by around 10-15%,
Cut your sets in half &
Do each session twice before resuming normal training.
Session 1 - rest time 45-60 seconds between sets
Flat Chest press 2 x 10
Seated Row 2 x 15
Seated Shoulder press 2 x 10
Leg Press (feet high and wide) 2 x 10
Cable Bicep Curl 2 x 15
Overhead Rope Tricep Ext 2 x 15
Leg Extension 2 x 20
Seated calf raises 2 x 10
Session 2 - rest time 45 seconds between sets
Incline DB Flys 2 x 15
Lat Pull Down 2 x 10
DB Lateral Raises 2 x15
Hack Squat 2 x 10
DB hammer Curl 2 x 15
Cable Tricep Ext 2 x 15 (angle bar)
Lying leg Curl 2 x 15
Standing Calf Raises 2 x 20
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Work hard, Play hard...
This is an example of an irresponsible post that I see all too often across social media platforms. Yes, I am guilty of these in the past but I soon realised the errors of my ways. As a fitness professional or anyone who is considered a role model within this industry, we need to lead by example to remember what it is we are promoting. Pictures of us abusing alcohol or having crazy cheat days should be kept to ourselves. In my opinion this isn't the type of behaviour we should be promoting to the people that follow us. Whether you can do this and get away with it isn't my concern. I don't care what vices you may have but exposing this to a majority who can't get away with it given their circumstances you are misleading them into a false pretence, which will only inhibit their results. I'm not saying you need to be totally perfect, who is, and sure it's good to see some normality, but come on guys, think about it...
Almond butter is becoming increasingly more popular these days. Peanut butter has been popular for ages especially amongst the fitness crowd, but almond butter has caught up and even overtaken its inferior brother. It tends to be a nutritional addition to almost all those that are heavily involved in lifting weights. However, do you know the nutritional differences between the two? They both have their own advantages that you can add to your dietary plans, but let's look at almond butter in more detail.
The Nutrition of Almond Butter...
Almond butter is simply made by crushing and smoothing almonds into a paste. If you have ever shopped at a large whole foods store you can actually do this process yourself. Almonds alone are a highly nutritious food, they contain several essential water soluble and fat soluble vitamins. Water soluble vitamins are vitamins that must be replaced regularly since the body cannot make them. Fat soluble vitamins are vitamins that the body can make or store from your diet. All of these vitamins aid in peoples growth, development and even aid in sleep. On average 1 tbsp. serving of almond nut butter contains 100 calories, 10 g of fat, 1 g saturated fat, 0 mg cholesterol, 0 mg sodium, 4 g total carbohydrates, 1 g dietary fiber and 2 g protein. They are a good fiber source and because of their high monounsaturated fat content, roasted almonds and almond butter are considered a healthy food snack choice.
So Do I Choose Almond Butter Or Peanut Butter?...
Both nut butters can potentially be healthy and nutritious. There are however a few factors to consider when choosing between almond butter and peanut butter.
The main factors are that generally Almond butter is less commercially available. Peanut butter is a much more common food and is produced by many suppliers, some of whom add unhealthy ingredients such as excessive salt, sugar and saturated fats to the product. Some of these additives are intended to preserve peanut butter for a longer period of time. In other cases, they are added to enhance the taste. If a brand of peanut butter is high in saturated & trans fat, sugar and salt, you will want to avoid eating too much of it because excess consumption of these ingredients is linked to health issues. Almond butter unlike these types of peanut butter can help to balance your blood sugar levels. Making it a great choice for diabetics, hypoglycemics, and anyone sensitive to sudden changes in blood sugar.
Another thing to consider Is cost. Unfortunately almond butter is more expensive and you will may have to travel further than your local supermarket to get a hold of it. But trust me, it's well worth it.
Why not try this almond butter treat that won’t mess up your fitness or diet plan. It's high in fiber, high in protein , low in carbs and tastes amazing!
3/4 cup Almond Butter
1 large egg
1 tsp Vanilla Extract
1/4 cup Dark Chocolate Chunks
2 tbsp Ground Flax Seed
1/4 cup Diced Walnut
1 tsp of ground cinnamon
2.5 scoops Protein Powder (I use Instant Whey Deluxe Chocolate flavour available here http://www.whosay.com/l/tlV962w )
Preheat oven to 175 degrees Celsius
Combine all ingredients and mix well.
Scoop onto cookie sheet or grease proof paper and flatten with a fork. (Makes 8 large cookies roughly)
Bake for 14-18 minutes or until cookies are just beginning to brown, you want to keep them reasonably moist.
You will also notice I mention above roasted almonds instead of raw almonds. Well this is because of digestion.
The University of California states "that raw almonds have a rigid texture, which makes it harder for the stomach to breakdown during the digestion process, and that a large portion of raw almond tissue is never fully digested. Roasted almonds are digested more easily by the body due to the change in texture, and less almond tissue is lost through the digestion process. Roasted almonds may release more nutrients in the body due to their higher digestibility than raw almonds, and also reduce the Phytic acid."
Why not try some of my famous cinnamon roasted almond nuts?
1 - 400g bag of whole raw almonds
1 tbsp of ground cinnamon.
Spread the almonds out into a large Pyrex baking dish and sprinkle the cinnamon on top evenly.
Bake at 120 degrees Celsius for approx 45 minutes, until a nutty aroma wafts out of the oven.
Remove almonds from the oven and Cool for 1 hour.
Alternative try cocoa powder or even salt.
Heres a little unknown fact, did you know that peanuts aren't actually nuts? They're legumes and they're related to peas, dry beans and lentils.
Lastly a little tip for you, why not try some almond butter next time you have a steak. The two go really well together and I promise you, you will not be disappointed.
My choice of Almond Butter is Nuts N More. @nutsnmoreUK from @nutritionvictor
Visit http://www.whosay.com/l/fIi962x and use code TEAMFOSTER for 10% off.
To be successful in anything in life you need to be either lucky or possess the qualities of persistence, motivation and dedication. If you have so far been unlucky it is time to use these qualities to make your own luck.
When it comes to achieving your fitness goals, whether it is weight loss, muscle building or indeed bigger base goals such as completely taking a new direction in life, then persistence is vital.
Change does not occur over night, a week or sometimes a month, there will be highs and there will be lows, but trust me, quit the impatience and stick with it and the results will come.
My message here is clear, think about what you are attempting to achieve with cold logic and please do some extra research before you begin your challenge. I’ll tell you now that those who have attempted the same thing as you are also met with sticking points or backward steps before they got the results they wanted.
Follow your instincts and dogged determination and success shall be yours.
“Many of life's failures are people who did not realise how close they were to success when they gave up.” Thomas Alva Edison