The Ultimate Bodyweight Workout

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 27-05-2013-05-2008

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By Craig Ballantyne, CTT
Certified Turbulence Trainer
http://tinyurl.com/5tm8lgd

One of the most common questions I get asked is something like “If you could only do 5 exercises….?” or “if you could only use one piece of equipment….?”

I have to admit, I think these questions are silly, because when would I ever have those limits placed upon me?

Well, I guess there is one answer…a hotel room. Recently, stuck in a hotel with a terrible gym, all I could do was bodyweight circuits in my room.

Fortunately, because of my insane knowledge of bodyweight training, I was able to create an incredible workout.

To learn more, check out these bodyweight circuits
http://tinyurl.com/5tm8lgd

So let me tell you a secret previously known by only a few of the world’s best personal trainers…

Your body is actually the BEST piece of home gym “workout equipment” in the world for helping you GAIN muscle and BURN fat without spending tons of money.

Countless soldiers, secret service men, professional bodyguards, gymnasts, martial artists, dancers, and athletes have long relied on bodyweight training secrets to build a lean, long, sexy look.

And here’s something NO fitness magazine will ever admit. You know those cover models they put on their magazines? The ones with the six pack abs and flat stomachs and no belly fat?

I’ve met dozens of those fitness models, and only a small percentage even workout with weights.

Most of them are simply athletic and just like to “bang out” a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym, even though that’s what the magazines tell you month after month.

It’s a complex conspiracy to keep you coming back for long commercial gym workouts, even though their superstar cover models don’t even use those programs.

Men and women with the long, lean bodies you want don’t use workout machines or even spend much time in commercial gyms at all…

…they are warriors, athletes, beach-body surfers, climbers, and all types of other people who prefer bodyweight exercise and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts at the playground or in the park with little more than their own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life sentence of 2-hour long commercial gym workouts.

Cover models – like professional surfer Laird Hamilton, for example – would much rather be out on the beach enjoying their life than “strutting their stuff” in the cardio area of an empty gym on a Saturday morning.

And so would I.

That’s why you could crank out a bodyweight workout three times per week rather than spending another 60 to 90 minutes in the gym lifting weights.

With bodyweight workouts, you’ll save time (they are shorter and don’t require you to drive to the gym and back), so you can enjoy more time outside – heck, you can even do most of these workouts in the park.

You’ll be shocked when you compare the Turbulence Training Bodyweight Cardio workouts against traditional cardio machines because your results will show…

Bodyweight Cardio workouts are more effective for total body conditioning and fat burning.

Studies even show that traditional long, slow cardio workouts don’t even work while circuit training can help men and women gain muscle and burn fat at the same time – even if they are over 60 years old.

Bodyweight workouts are for men and women who want to build sex appeal while improving their health, fitness, mobility, and vitality.

And bodyweight exercises are for anyone who wants faster results and the ability to workout at home, rather than being forced into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover model – while just saying NO to long, boring cardio and extreme overuse bodybuilding workouts -you’ll love the Turbulence Training bodyweight workouts.

Check it out : Bodyweight Cardio
http://tinyurl.com/5tm8lgd

We know that interval training works better than steady state training for fat loss. I’m convinced that metabolic circuits like these are the next evolution in interval training.

Take a look:  Bodyweight Cardio
http://tinyurl.com/5tm8lgd

5 Reason Why Women Need to Buy Engineering the Alpha

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-04-2013-05-2008

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By John Romanellio

When we decided to write Man 2.0: Engineering the Alpha, we wanted to put together a book that hadn’t been written before. A book with information you hadn’t seen, tips that weren’t overplayed, and advice that would actually make a difference. And that’s what we did. We spent years researching and writing this project. And the final result is a book for men unlike anything on the bookshelves.

And while this book is certainly written for men, it’s not just for men to buy. You see, many of the issues we’ve uncovered are problems that are plaguing and destroying man’s mind, body, and confidence. But they are usually stealthy issues. The types of problems men wouldn’t admit to anyone—or might completely deny. The people who see these problems the best?

Women.

After all, it’s the better half that oftentimes sees men for what they really are: The good and the bad, the strength and the weakness, the powerful and the timid. And it’s that very reason why Engineering the Alpha is also for women. Sure a woman can read the book so they can understand men better, but more importantly, women need to buy this book so they can save and help the men in their life—whether it’s a husband, boyfriend, close friend, or relative.

That might seem like a dramatic statement, but the hormonal issues we’re addressing are real and quite frankly, a big problem. If you’re a woman, here are 5 reasons why you should buy Engineering the Alpha for the man in your life. It will make a dramatic difference, and will help bring out the best possible version of the guy you love.

Sex

One word says it all because let’s face it: sex is important. And not just for the obvious reasons. It’s essential to the bond between man and woman because physical intimacy has a direct relationship with emotional intimacy. In a very real way, not having sex can lead to severe damage in your relationship in other aspects outside of the bedroom. It can lead to fights, frustration, questions of monogamy, and genuinely upset the stability of an otherwise great relationship.

Now you might be thinking, “Is there such thing as a guy who doesn’t want sex…always?” Here’s the funny thing, if you’ve ever watched a sitcom, you’d think such a reality is impossible. We all watch the stereotypical for married couple where the man always wants sex and the women has a headache and is creating 101 different excuses not to have sex.

The reality? Sitcom writers have it blatantly wrong. During the wrong of writing ETA, we interviewed more than 300 men and nearly 150 couples. And you know what they admitted—failing sex drive was more often than not a male issue. Guys were losing their mojo, and at ages as young as 22!

And the problem isn’t just limited to men losing their drive. That loss is having a direct impact on women. As a result of the lack of desire, women believe that they are doing something wrong, or that they’re not attractive, or in the worst case scenarios that their men don’t love them.

And while this beliefs could be an issue, the real problem is dwindling sex drive that results from low testosterone.  In the simplest way, low T has become an epidemic that is trending into men in their 20s, and casting it’s venom throughout adulthood. Pharmaceutical companies will have you believe that men need to take pills. Instead, it’s food choice, activity manipulations, and sleep patterns that will really lead to the surge you want and he needs.

Low sex drive is epidemic and something that I’ve personally struggled with—as early as 24. It was at that point that I stopped wanting sex. I had a beautiful girlfriend and a wonderful relationship, but I just wasn’t interested. And as a result, it wasn’t long before I lost that beautiful girlfriend and that great relationship.

My testosterone levels were not quite in the tank, but they were significantly lower than they were just a year before. And so I underwent a quest to find out why they dropped so low and how to change naturally. That’s all detailed in Engineering the Alpha. The ways I changed my diet and training, the lifestyle changes I made—even the simplest one’s such as reading a book for 15 minutes a day—are outlined clearly in ETA.

We know how damaging it can be your relationship and we know we can help. If this sounds like your relationship or someone you know, you need to get this to your husband, boyfriend, or your girlfriends who are complaining about this. He needs this and is frustrated. This bothers him and he wants to fix it—he just doesn’t know how or what’s wrong. Engineering the Alpha will teach him, comfort him, and help him become the man he wants to be.

The Workouts

When you look at the cover lines of Man 2.0: Engineering the Alpha—with words like “burn fat” and “build muscle”—it becomes obvious that there’s fitness advice. Without question, ETA is far more than a fitness book. It contains information that will help a man improve every aspect of a man’ life from his stature at the office, to his intensity the bedroom. But all of that aside, it is a fitness book and one of the best one’s that have ever been written. And since you realize that the man in your life has probably been frustrated by a lack of results, this is where the game changes and he finally is rewarded for his hard work.

Now, that may sound like a bold claim, perhaps arrogance or adolescent braggadocio, but the fact is it’s true. More than 10 years in the making, the workouts in this book are the distillation of how to build a strong, lean, powerful body. If you’ve ever done my workouts before, there are elements that will look familiar. But never before having I released workouts that are uniquely designed to benefit men and as comprehensive as the 4-phase program that we’ve created for this book. They are concepts that were tested on thousands of men, and then the actual program was proven with hundreds of test subjects, some of whom we feature in the book.

The training program in this book is as comprehensive as it can be; it’s like me sitting down and designing a training program. The programs touch on everything from getting your insulin in check and teaching correct movement patterns to reduce injury, all the way to a rotational 4-day per week program that hits every muscle in your body in every conceivable way for maximum results. In short, it is the best program I’ve ever written for men.

The program in Engineering the Alpha is designed to help men become better men. It’s the most advanced principles, but it presents that info with a strong narrative structure so that he will not only learn about fitness, but also about himself. He’ll learn how to push through barriers, while losing fat, gaining muscle, and becoming stronger. He will develop a rock-hard, manly physique and build confidence unlike ever before. The result? A new man, and a body that you will both enjoy.

Motivation

Let’s say your husband doesn’t work out. In fact, let’s assume that he hates exercise, won’t touch anything that isn’t deep fried, and outside of paying the bills and getting the job done, he’s become pretty lazy. It’s not that far of a stretch, when you consider that after high school and college, most guys move into employment and settle into the life of the sedentary. While the level of activity or “interest” in healthy behaviors varies, the motivation to push yourself as hard as you did when your testosterone was pumping through your veins just doesn’t exist.

We get it. But we don’t like it. In fact, we hate it. Because we know that these lazy behaviors are not just bad for mind and body, they’re bad for relationships. And they’re awful for the women in a man’s life. When a guy isn’t motivated to take care of his body, it’s inevitable that other elements of his life will be lacking. He won’t have as much energy or confidence or ability to take charge and create the best possible version of his life.

And because we recognize that, this book also speaks to the guy who isn’t inherently attracted to fitness or the gym. We break down the benefits on a level that anyone understands, and have created a narrative designed to motivate and inspire. By using the mythic structure of the Hero’s Journey, we show all men how they typically miss the “Call to Adventure.” We make that call loud and clear, and bring every man on the journey with us, so that they don’t have to wonder “what if.”

This is less fire and brimstone and more an honest look at your life, your presence, and your future. It’s a wake up call and an empowering entrance that will have any guy—regardless of his background or interest in fitness—ready and willing to take the leap and become the Alpha. After all, it’s a trait that lives within all men and simply needs to be extracted or awakened.

General health

There are many reasons to exercise that go beyond looking great naked and wanting to get naked in the first place. The fact is, your health depends on how you exercise and what you eat. A recent study in the Journal of the American Medical Association examined characteristics linked to low testosterone and growth hormone. They found that men with lower levels had higher levels of stroke, cardiovascular diseases, were more moody, had less vigor, energy, and struggled with concentration.

You know what that means? The health of all men is at risk. In fact, this isn’t a new phenomenon but one that is getting worse. Research indicates that women will live anywhere from 5 to 10 years longer than men. The hormonal issue is part of the equation. But just as important is the fact that men don’t take their health seriously. And as a result they’re slowing down, struggling, and losing their edge without even realizing it. And all of these factors are contributing to a shorter, more-disease filled life.

Whether it’s his testosterone and growth hormone, or cortisol, insulin, and estrogen levels that are stripping away the soul of his manhood, straightening this out might be the most important reason to buy this book. Men are becoming fatter. And they are suffering from more diseases and dying younger. There’s no way to sugarcoat it. But your man is too stubborn to assume this himself. Men don’t go to doctors. Men don’t acknowledge what’s in the mirror. And men won’t pay attention to all the warning signs—even if they are screaming at him in the face.

It’s your job to give him a wake up call. But it can’t be you directly. It has to be another man. One of his boys. Someone with credibility that he trusts. That’s our job. We wrote a book that speaks directly to him. Comes to him as his friend, as his brother, and lets him know what is what with his body. He might never say thank you. He might not acknowledge it directly. But this book could save his life. And as his better half, his friend, his sibling or his daughter—this is the greatest gift you could give to a man in your life.

He Needs It

Here’s something you probably don’t know about evolution: Women kill men.

Not in the literal sense, but when men move in with women their testosterone drops. And when a new child enters the home, testosterone also drops.

The impact of the testosterone decreases is faster aging, muscle loss, fat gain, more fatigue, increase in illnesses, and loss of confidence.

Of course we’re not suggesting that you don’t move in with your man. I’m engaged and living with my fiancé and Adam is married. And we both want kids.

What we are saying is that you need to stage an intervention to prevent the inevitable. Unless men make concentrated, focused efforts to increase their testosterone, their hormone levels will suffer as a part of life—and that happens even if they are happy, healthy, and fit.

Don’t wait for it to happen. We’re firing a warning shot so that you can do something to help your man. That’s the real purpose of why we wrote this book. We’ve seen too many men fall victim to the same trap. Why wait until it gets bad when you can catch a disease in the earliest phase?

Don’t kid yourself—that’s exactly what hormonal problems are. A disease of the worst kind. It’s a problem that takes away a man’s essence and makes him a victim of his body.

The strategies in this book will naturally offset whatever life throws at men, whether planned and normal or unplanned and unfortunate.

In the end, we wrote this book for men. We’ve been plagued by many of these issues, and while most fitness books take a band aid approach to health, we wanted to get to the bottom of the causes of the biggest problems that hurt men.

The answer is hormones. And the question is—will you make your man aware of what he needs?

How I Lost My Mojo (and Got it Back): The Importance of Testosterone, Sex Drive, and How to Preserve Both

Posted by Nigel Jeal | Posted in Information | Posted on 15-04-2013-05-2008

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By John Romaniello

There’s a problem that men facing across the world—a problem that few people are talking about, but a great many are experiencing. This problem needs a solution, but more than anything, it requires awareness. The problem, very simply, is that men are dying; at least, metaphorically. Their manhood is dying.

Men are less manly. That’s not an opinion; it’s a fact. If you want to be a little more scientific and a little less dramatic about it, testosterone levels are dropping—rapidly. And not just in older men; whereas decades ago, this was thought only to affect men in their late 30’s and beyond, it’s now beginning to affect men as young as 22. It’s so bad that researchers from Massachusetts found that the average man’s testosterone (not just older men) has dropped 22% in the last 20 years, and that one out of every four men has below average testosterone. If those facts don’t scare you, if the fact that it’s very possible that you’re suffering from low T doesn’t scare you, then you may not know all of the devastating effects this condition can have.

To help explain why this issue is so important, and help illustrate just how impactful it can be, I’d like to tell you a story—and a very personal story at that. It’s the story of how I lost an important part of myself, and eventually got it back. It’s a story about how I had work around a common medical condition, and take matters into my own hands to solve it. It’s story about how I lost one of the defining characteristics of my masculinity, and about my journey to reclaim it. And this is the first time I’m sharing it publicly.

Despite all the content I’ve written and all of the articles I’ve published, one of the things I’ve never really discussed is how, at 25 years old, in the prime of my youth, I personally struggled with low testosterone—and the way it manifested itself was with low sex drive. Today, I’d like to share the story of how I fixed it; and how in my journey to do so, discovered how epidemic this problem truly was—how my passion for this issue led me to write a book about it. During the course of this story, you’ll learn how this devastating issue might be affecting you; how it’s potentially responsible for lack of energy, or depression, or the nagging feeling that you’re aging faster a bit too quickly. And, of course, you’ll learn what you can do about it.

Let’s Begin at the Beginning

I was 25 years old and had spent the majority of my adolescent and young adult life as a very sexual being. Like most young guys, to an extent, I defined myself by my aspects of sexuality—my virility, desirability, and performance all factored into my assessment of who I was as a man. Before you judge me too harshly, I blame evolution for this. Feeling actualized as a sexual being is a factor in self-esteem; this is just one of the idiosyncrasies of being human. While it certainly applies to women, for men, the relationship between self-esteem and sexuality is especially strong. It’s been shown that this is just one of the (many) complications that comes of being born with a penis. Put another way, from the perspective of evolutionary psychology, your manhood and your, um, manhood are indelibly tied together.

Evolution and psychology notwithstanding, speaking purely personally, my sexual identity was part of my overall identity. And then one day it was gone. It may have been a gradual decline that I didn’t notice, but it felt like stepping off a cliff. I simply woke up one morning and didn’t want to have sex. And, I don’t just mean with my girlfriend (which I could have written off as relationship boredom), but with anyone.

Sex was no longer interesting to me. Not just uninteresting, but also unappealing to the point of revulsion. The thought of a woman touching me made my skin crawl. If you’ve experienced low sex drive, you can relate; all of the people I’ve spoken to in my interviews for the book reported a similar feeling. (If you’ve never experienced it, the best way I can describe to you is the feeling of being really full to the point of nauseous, and then someone you care about trying to feed a home cooked meal…and then getting really upset when you didn’t want to eat it.) These subjects also discussed the feelings of shame and guilt associated with low sex drive—shame for not wanting sex, guilt for the way it made their partners feel.

At first, I was bothered by the void—the hole left by not wanting sex, and all the extra time on my hands from not having it. For a time, I wanted to want sex. Eventually, it stopped bothering me. Then, in moments of reflection, in the early hours of the night when I was pretending to be asleep in an effort to avoid another conversation about it, I was bothered about not being bothered about it. And then that stopped too. From that point on, I watched with a strange sort of detached bemusement as the ramifications of my condition tainted piece after piece of my life.

Needless to say, my relationship was one of the casualties. After nearly eight months of incredibly infrequent and probably lackluster sex, my lady and I called it quits. A dearth of sex is dangerous in any relationship, is it leads to lack of intimacy and a widening fissure between partners. Some relationships can survive that; mine couldn’t. She’d had enough of feeling unwanted and unattractive, and I’d had enough of feeling guilty about making her feel that way.

This happens more than you can imagine, and as covered in a 2009 piece in a New York Times blog, psychologists see over and over that when stops in a relationship, the couple begins to struggle with lessening intimacy—and the longer that relationship goes without sex, the harder it is to reclaim intimacy. For many couples, that starts with testosterone. For this reason and a host others, low T can cause depression, lack of ambition, and even thoughts of suicide. It didn’t go quite that far for me, thankfully, but it certainly wasn’t fun.

Here’s the truly scary part: I didn’t actually know I had low testosterone. I had no idea what was causing the issue; all I knew is that I wasn’t who I had been. I had lost not just one part of myself, but several—because the fact is, sex drive is strongly tied to all drive. When it drops, so too does your ambition, and your motivation to achieve that ambition. For me, it felt like I’d become a different person, a lesser man. Without exaggeration, ever part of my life was negatively affected: my relationships, my sleep patterns, and my physique—even my productivity and business were all hampered.

Eventually, I spoke to a friend of mine who suggested I get my testosterone levels checked. They were low, in a relative since—certainly lower than they should have been at my age. I measured less than 400ng/dl. This is right about the point where research suggests many men begin to experience to symptoms of low T. Unfortunately, that still fell within the range of “normal”, because that range of is so vast. Depending on which lab you get tested at, “average” can be from as low as 260ng/dl (nanograms per decaliter) to as high as 1080ng/dl). Meaning, that if you’re at around 800ng/dl and your testosterone falls by 50%, you’re still within the “reference range”, and therefore, not be considered low. (As a related aside, this is something I humbly suggest needs to addressed by the medical community.)

The problem for me personally became that I was in a strange grey area—I was low enough to be experiencing a ton of symptoms, but too high to qualify for treatment of any kind. My doctor advised me that while my levels were low for my age, they were still technically normal, and I just had to deal with it. Very rarely has stupider medical advice been given. I had to take matters into my own hands, and had two choices: I could either simply procure illegal testosterone and start injecting it, or figure out a way to increase T levels naturally. Although I’d be lying if I said I didn’t briefly consider the former, in the end I’m happy to report I went the latter.

Over the course of the next several months, I dove into all the literature I could find and started making a lifestyle overhaul. My sex drive returned—rather rapidly. In 6 weeks I felt different. After 12, I got tested again, and my testosterone levels had literally doubled—doubled! I was productive again. I started dating. I reclaimed my physique and liked the way I looked again. I felt ALIVE again.

As you might imagine, I was struck by how well it worked, and how simple it had been, once I knew what to do. And I decided that eventually, I would write a book about it—because I felt that men truly needed it. In the process of my research, for both my personal use and the book, I came to realize just how much men need it, how epidemic this problem really is.

The goal of Man 2.0 has been, from the outset, to not only provide a solution to a huge problem, but also to create awareness of it. This article will certainly create some awareness, but I’d like to use this platform to provide a solution. While I can’t be as starkly informative as I am in the book, below you’ll find three high-yield tips to naturally increase your testosterone and improve your sex drive.

How to Increase Testosterone Naturally

Reduce Carbohydrate Intake

More and more, it’s becoming obvious that high carbohydrate diets are a pretty bad idea for the majority of people. In this specific case, as usual, the reason is insulin; although insulin is produced when you eat any food, the insulin response to carbohydrates is significantly greater than the response to fat or protein. Insulin affects your testosterone and sex drive in a number of ways.

Firstly, production of insulin halts secretion of growth hormone, which potentiates testosterone production. Secondly, chronically elevated insulin levels have been show to increase the likelihood of erectile dysfunction.

Limiting carbohydrate in helps to reduce the production of insulin, and help avoid the sexual issue that can arise.

Reduce Your Body Fat

As if you really needed another reason to bring your body fat down—because, you know, diabetes and heart disease just aren’t scary enough—men with lower levels of body fat are consistently tested with higher testosterone. Conversely, men with higher body fat have greater levels of estrogen. This piece mentions the relationship between testosterone and body fat, but suffice it to say that getting leaner will improve your T levels and sex drive. But, since you’re going to follow the first tip and lower carbs, losing body fat won’t be an issue, so you’re set.

Increase Dietary Fat Intake—Especially Saturated Fat

For years, people have been afraid of fat and cholesterol, despite the fact that avoiding them seems not to be slowing the growth of the obesity epidemic at all. Gripes aside, fat isn’t just “not that bad” for you—it’s far healthier than you’ve been led to believe.

Further is study is needed to confirm this, but seems likely that the “health issues” that are sometimes thought to be correlated with high dietary fat and cholesterol intake are probably more do to other lifestyle factors. For example, despite the fact that high fat intake has been linked to heart disease, the recent popularity of the Paleo diet has produced a tremendous amount of anecdotal evidence that people on higher fat, lower carbohydrate diets do not seem to experience a radical increase in cholesterol—particularly when this diet is combined with exercise.

In fact, often times cholesterol levels go down. Most importantly, the ratio of HDL:LDL tends to improve, as do other markers of health, like total triglyceride count, which decreases.

More importantly, concern about “high cholesterol” is generally overblown, because cholesterol is largely misunderstood. Something to consider is that cholesterol is actually a pre-cursor to all sex hormones—including testosterone. And so, for men looking to increase testosterone and sex drive, avoiding dietary fat and cholesterol is a bad idea. In fact, it’s been suggested that increasing cholesterol increases testosterone.

Wanna safeguard your sex drive? Bring on the bacon!

Final Thoughts

As I mentioned above, low sex drive is a harrowingly trying problem to deal with, and it’s more common than you think, because low Testosterone is truly epidemic. And while deceased libido is, for most men, an unavoidable consequence of low testosterone, what’s not inevitable is the drop in T.

The first thing you need to do: get tested. Even if you’re not currently experiencing any of the symptoms, you should at least know your T levels so that you have a baseline of comparison for the future. From there, follow the above tips to start taking control of your body and creating a hormonal environment that will facilitate a healthy, well-balanced life—one that includes sex.

5 Signs Your Weight Loss Is Damaging Your Relationship

Posted by Nigel Jeal | Posted in Articles, Fitness, Information, Relationships | Posted on 20-02-2013-05-2008

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Losing weight can be a frightening time, particularly when you are in a relationship. Naturally, most of us fall in love because we share common interests, like watching the same things on TV, heading out to a restaurant, playing pool or video games together. But when somebody in the relationship changes their Monday night TV programme for a run instead, chooses to order grilled chicken and vegetables because it’s a far better alternative than a curry, going swimming instead of playing pool or decides that Wii Fit is more fun than Mario Cart? I sense trouble is a comin’.

Weight loss and adjusting to a healthier lifestyle requires a great deal of change? Change that your other half is probably not ready for at the moment. The truth is, it’s easy to see that weight can play a heavy part in your relationship.

If you think your relationship could be under strain due to your weight loss plans, there are several common warning signs to look out for during this time. Usually, most of these actions are part of something larger than the direct problems, so it’s essential to understand them fully to be aware of exactly where your partner’s or even your feelings are coming from. Usually, the “why” of a behaviour stems from deep-seated emotion of which you or your partner may not even be aware. For just that reason, I’ve included an “emotional why” to each warning sign exploring the emotion that might be behind these behaviours. Because we know how important support is to reaching your goals, I’ve also included some action tips on “how to improve the situation” you may be facing. This way, you can find a way to maintain your healthy lifestyle without sacrificing the health of your relationship.

Here’s 5 signs your weight loss is damaging your relationship.

1. Your partner makes negative statements about you changing

You start losing weight and becoming healthy but you still get comments from your partner and their family that you’re “skinny” and need to stop losing weight. Your significant other may make other negative comments about your weight loss or changing body because it signals change. And change is scary for your other half.

Emotional why: Fear is behind this type of behaviour. Your partner is afraid of losing you and life as they know it. While you may be ready to change, your partner may be afraid and reluctant to take the first step, and may be insecure that you will leave them, so they comment negatively about your changing body in the hope that things will go back to the way they once were.

How to improve the situation: Create new rituals together so that your loved one is involved with your new lifestyle. You don’t have to give up Friday date night. Try dinner at a restaurant with healthier options, or when you go to the movies, order a smaller size of popcorn (no butter) and a diet soda. See if they will walk around the block with you (take the kids if you have them) to catch up after dinner. Be sure to include your partner in as many ways as you can, and reassure them that you love them for who they are. If the behaviour becomes overwhelmingly negative, do not be afraid to talk to your partner about how those comments make you feel. After all, a relationship is a two-way street and open communication helps prevent a head-on collision.

2. Your partner makes you feel guilty

Does your partner make you feel guilty about the success you’ve had with weight loss? Do they complain that you’re not around as much or give you the guilt trip when you skip cuddle time or dessert to hit the gym? Whether your partner makes you feel guilty on purpose, or you just feel guilty for taking time for yourself, it’s not a good feeling to have, and it can be detrimental to a relationship if it goes on too long.

Emotional why: Nostalgia. Your partner loves you and wants to spend time with you. They may miss what used to be rituals in your household and relationship. These comments may also reflect some of the fear of change mentioned above.

How to improve the situation: Compromise. Don’t be afraid to compromise when you can! However, remember that you deserve to be healthy and happy. If your loved one is putting a guilt trip on you, encourage them to join you. Couples workouts allow you to spend time together and exercise at the same time. And if it’s just you feeling bad, then remind yourself that being fit is what you worked for and you deserve to feel good about your accomplishments.

3. Your partner tries to sabotage you

Sabotaging behaviour can run the gamut, from your partner picking up your “favourite” fast-food burger on the way home (even though she knows you’re trying to cut back) to begging you to sleep in when you have a date with that Spinning bike at 6 a.m. One very common example is having a partner who brings junk food into the house and then eats it in front of you, especially if the junk food is your favourite and one you have trouble avoiding.

Emotional why: Jealousy and fear. Although it may not seem like it, your partner may actually be very jealous of your progress and is sabotaging your efforts to keep you exactly as you are. He or she may be afraid that if you lose weight, you’ll get more attention from the opposite sex and possibly leave the relationship for someone else.

How to improve the situation: Reaffirm your partner that you’re still the same loving person you were before.

4. Your partner starts gaining weight as you’re losing weight

If you’ve noticed that your partner has gained a few pounds during the time you’ve lost weight, this could be cause for concern. Your partner may be upset with your weight-loss success and may be rebelling against you by eating more, higher-calorie food. If this is the case, tread lightly. This will probably be a very touchy subject for your partner. They may also be eating emotionally for comfort as a way to deal with the deep-rooted emotions (fear, anger, jealousy) about your positive changes.

Emotional why: Resistance and guilt. Your partner is probably feeling resistant to change and guilty about his or her own body and unhealthy habits. They may even be worried that as you get healthier, you won’t love him or her as much anymore. Especially if your partner has been self-destructing and views all of your positive changes are threatening to them.

How to improve the situation: If you’re in this type of situation, talk to your partner openly and regularly. Your partner may be very, very sensitive about this issue, so you may not want to bring the weight gain up directly, but rather ask how they are feeling during this time of change. Reassure your partner that you’re still the same person and still love them. And invite them to join in some of your small changes.

5. You look down at your partner

If you’re a few pounds into your weight-loss journey and overhauled your lifelong habits, yet can’t understand why your partner hasn’t done the same, then honestly ask yourself: Do you look down on your partner? Do you feel like the changes you’ve made are going to create lasting friction between the two of you? Whether you indicate these feelings to your partner (directly or indirectly) or keep them to yourself, they can probably sense how you’re feeling. Everyone wants their partner to be proud to be with them. When you stop being proud of your other half, it can really hurt your relationship.

Emotional why: Pride and fear. Right now, you may be very proud of yourself for your changes—and you should be! But it’s important to respect everyone’s journey and realize that you can’t force someone else to change. You may also find yourself being harsher on your loved one because they may remind you of where you started (a place where you don’t want to return).

How to improve the situation: You may not agree with all of the choices your partner makes, but try to be as understanding as possible. Remember how hard it was for you to change in the beginning! Remember how you had to decide to do it for yourself, not for someone else? Revisit that time in your past and treat your partner how you would have liked to be treated then. Recognize the reasons for your emotions. You don’t have to encourage unhealthy habits, but try to be as understanding and encouraging as possible.

If you’re faced with many of the issues above, don’t despair. A relationship may get rocky from your new dedication to a healthy lifestyle, especially in the beginning of your weight loss journey, but many couples say that getting in shape and eating right actually helps their relationship in the end.

At the end of the day, your partner should be one of the biggest and most supportive allies you have in getting healthy. Even so, you can’t expect others to change overnight. Becoming healthy and losing weight is an incredibly personal journey, and it has to start with the person wanting to change and not by telling someone what to do. So be as nice and supportive to your partner as you’d like them to be to you. Follow the tips above and recognize what’s really behind you and your partner’s actions to continue on your weight loss journey and keep your relationship strong. After all, leading by example is one of the most powerful ways to influence others in a positive way!

Dedicated to your success,

–Nigel

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Okay folks – Tell us your stories!  Have you had relationship problems during your weight loss journey? What did you do about it—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

24 Exercises To Build An Upper Body Like A Cover Model

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 13-02-2013-05-2008

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Whether your goal is a wide V-shape or a cover model chest, these moves are the simplest and most efficient for building the upper body you really want.

1. Overhand Pull-Up

You don’t need complex moves to get big results.  The pull-up is the daddy for building you upper body.  It works your lats, abs, delts, traps and forearms.  It also stimulates growth hormone to maximise your gains.  Perform using a wide, overhand grip.

2. Single-Arm Kettlebell Snatch

Performing a compound move at speed with high resistance will hit large numbers of muscle fibres, so burn calories while building bulk.  The Single-Arm Kettlebell Snatch is the perfect example of this.  The benefit of the single-arm version comes from the asymmetric demands it puts on your body, requiring all your core stabilising muscles to fire.  Bring the kettlebell to your shoulder, flip it back and press it up.  Perform as quickly as possible while maintaining good form.

3. Lean-Away Lateral Raise

The body position that’s created by leaning away in this exercise allows for a greater range of motion through the shoulder.  This results in enhanced development of the deltoid muscle.  Simply hold onto a machine or door frame lean out as far as possible, lifting your inside leg of the ground, and raise a dumbbell with your free hand.  The motion should be smooth, controlled and slow.  Pause at the top, lower and repeat.  Just don’t let go.

4. Cable Lateral Raise

This Schwarzenegger-approved move works your shoulders and lats simultaneously, encouraging a faster rate of muscle growth.  Hold a cable set at its lowest position and smoothly draw it up and across your body.  Keep tension in your abs to control the motion.  Now return slowly, maintaining tension on the cable.

5. Dumbbell Prone Row

This is the move that most fully engages your traps, shoulders and all the muscles that attached to your shoulder blades.  By lying face down on a bench, your torso remains still, this removes your ability to cheat as you tire.  Hold the dumbbells vertically and row them up to your chest. Return and repeat.

6. Bent-Over Dumbbell Row

Bend at the hips and row the dumbbells to your lower torso.  The instability of using dumbbells forces you to use more of your abs and lower back muscles to control the motion.

7. Bent-Over Barbell Row

The Bent-Over Row is second only to the pull-Up for back building.  It will give you thick lats and improve your grip, biceps and lower back strength.  A barbell allows you to lift maximum weight.

8. Canoe Row

With straight arms, pull the bar down and to one side as if padding in a canoe. It’s similar to the Straight-Arm Pull Down (Number 9 below), but it uses more fast-twitching fibres, for explosive strength.

9. Straight-Arm Pull Down

The pull-down is an essential move if you’re working towards that coveted V-shape.  Isolating the lats, it works a huge number of fibres in the teres major – which makes up the bulk of your back.  Pull down the cable fast, and return slowly.

10. Push Press

This gym staple recruits maximum muscle fibres for fast gains.  Hold the bar across your chest, bend your knees then explosively straighten and press the bar.  Return and repeat.

11. Dumbbell Ahrens Press

By pressing up and out you create more tension on the deltoid’s lateral head (running across the front of your shoulder).  This leads to faster muscle growth and works more fibres than a conventional shoulder press.

12. Dumbbell Cuban Press

This hits the delts and works the rotator cuffs in your shoulder to build support muscles, joint stability, size and strength.  Row the dumbbells to your chest, then rotate at the shoulders to bring them beside your head.  Now press.

13. Seated Barbell Military Press

Taking your legs out of the equation lets you concentrate fully on your back and shoulders.  Plus, parking your backside on a bench enables a more explosive movement of the barbell when you press upwards.

14. Barbell Squat And Press

Similar to the Push Press (Number 10 above), squatting allows for extra force and speed, increasing the response from your nervous system and boosting muscle growth.  Dip into a squat, then explode upwards and straight into a press.

15. Bench Press

Mastering the basic bench Press technique is your key to unlocking the most effective chest moves.  Lie with your back on a bench and with a shoulder-width grip lift the bar until your arms lock out.  Now lower and explode it back up to fire your fast-twitch fibres.

16. Incline Barbell Bench Press

This is a common variation of the Bench Press (Number 15 above). You’ll target the often neglected upper portion of your pecs and your upper deltoids are put under stress, too.  Set the bench to an incline and press the barbell vertically, then lower and repeat.

17. Barbell Bench Press With Chains

By simply adding chains or resistance bands, you can multiply your body’s neural activity which stimulates your muscles to develop faster.  The load is lighter at the bottom position and heavier at the top so accelerate as you push up.

18. Dumbbell Bench Press

Using a dumbbell instead of a barbell offers the opportunity to hit different parts of your pecs, essential if you want to develop balanced muscle definition.  Hold the dumbbells beside your chest, then fire them upwards. Lower and repeat.

19. Standard Press-Up

This simple, gym free exercise is ruthlessly effective – it not only works your arms and shoulders, but also your core.  This is one move that gives back exactly what you put in, so press hard and fast and your chest will reward you in kind.

20. Weighted Press-Up

By adding weight on your back you speed up muscle hypertrophy (increase in the size of muscle cells).  Ask a partner to add the plate once you’re in position.  If you’re training on your own, increase the difficulty by exploding upwards and clapping, instead.

21. Elevated-Feet Declined Press-Up

Put your feet up a sofa or box to increase the proportion of your own bodyweight that you have to lift – this will work your muscles harder.  As the angle increases, so does the load, while the focus will also switch to your upper chest and shoulders.

22. Judo Press-Up

This variation works your back and lower pecs.  Raise your hips so your body almost forms an upside-down V.  Lower your front until your chin nears the floor.  Then lower your hips as you raise your head and shoulders towards the ceiling.  Reverse the move.

23. Dumbbell Pec Fly

The Dumbbell Fly uses different muscle contractions to pressing movements.  The effect is to isolate the pecs, which is great if you want to achieve strong central definition.  Ensure you fly as wide as possible, with the weights in line with your ears, to create optimum contraction.  Just watch your balance.

24. Kettlebell Squeeze Press

Lie on a bench with a kettlebell resting on your chest, palms facing each other.  Squeeze the weight as hard as possible and press the kettlebell up.  Now lower it slowly.  This press will create a powerful isometric contraction (ie. when the muscles tense without shortening), which stimulates growth hormone and that means BIG muscle gains.

Dedicated to your success,

–Nigel

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Have you tried any of these moves? Tell us which ones have given you the best results—let’s get 15 COMMENTS, and we’ll be back soon with another awesome post.

27 Foods That Fight Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Information, Nutrition | Posted on 06-02-2013-05-2008

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Are you always struggling to lose fat and never know what foods to eat?

Fuel your gym session and fire your metabolism with the right food.  These 27 foods fight fat and should be on your shopping list.

1. Oats

Soluble fibre makes this the perfect slow-digesting, full-for-longer breakfast on gym days.

2. Mackerel

It’s very high in taurine, which research has shown helps inhibit fat growth.

3. Cinnamon

Research has shown that the spice lowers your blood-sugar levels.

4. Pork Fillet

It’s as lean as chicken but with more flavour, helping you stick to your goals.

5. Basmati Rice

It’s not all about brown.  Of all the rice varieties, basmati has the highest levels of amylose, fat-fighting starch

6. Green Apples

The soluble and insoluble fibre slows the movement of food through the gut, so you’re full for longer.

7. Skirt Beef

Quality protein slows digestion, preventing fast blood-sugar rises that can cause fat gain.

8. Lentils

These fibre-rich pulses are digested slowly, reducing your appetite.

9. Beef Jerky

It’s high in protein, plus research shows that chewing often helps you lose weight faster.

10. Mushrooms

Shiitake mushrooms in particular are full of B3 (niacin), an essential factor in the breakdown of fats for energy use.

11. Espresso

While its caffeine can raise your metabolism, recent research shows its most potent effect is to increase performance in training.

12. Tinned Tuna

One of the leanest fish in the ocean, opt for tuna in spring water, not brine.

13. Quinoa

A good source of fibre and complete protein, this grain-like seed is also high in manganese, which is vital for blood-sugar control.

14. Sweet Potatoes

It has a lower GI than the white option, to keep hunger at bay, and is packed with health-boosting carotenoids.

15. Rocket Leaves

Load up your plate to increase fullness for minimum calories.

16. Veal Steak

Veal is one of the best sources of leucine, to protect lean muscle when calorie-cutting.

17. White Vinegar

Research found that vinegar inhibits the breakdown of starch, to slow blood-sugar rises and lower fat storage.

18. Oysters

This fish market staple is rich in zinc, which helps to regulate the appetite hormone leptin.

19. Black Tea

Black tea leaves contain theaflavin, a potent fat-burning phytochemical that steadies your energy levels, ideal after a heavy meal.

20. Salmon Fillet

It’s full of Omega-3 fats, which increase the rate of bad fat-use in your body.

21. Peas

Research found that proteins in peas control CCK, a hormone that reduces your appetite.

22. Red Onions

Chromium, found in onions, is used by your body to remove sugar from the blood, so less is converted into lard.

23. Boiled Eggs

Not only are eggs high in protein and nutrients, but studies show they decrease calorie intake during the day when eaten for breakfast.

24. Parmesan

Research found that people on high-calcium diets excrete 2.5 times more fat, so less ends up on your love handles.

25. Rye Flatbread

Flatbreads are the best low-sugar bread choice.  Rye is loaded with more gut-shrinking fibre than wheat breads.

26. Chicken Liver

It has the highest concentration of B5 found in any food.  This vitamin is a catalyst for fat-usage in the body.

27. Greek Yogurt

Greek yogurt increases healthy bacteria in the gut – good for reducing your fat mass.

Dedicated to your success,

–Nigel

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Have we missed any of your favourites? Tell us what they are and how they’ve help you fight fat—let’s get 10 COMMENTS, and we’ll be back soon with another cool post.

26 Exercises For Creating Big Arms And Being The Envy Of Other People

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 30-01-2013-05-2008

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Ever Wanted Big Guns?

 

 

Now You Can With These Cool Moves!

 

 

Yes, It’s True, Isn’t It?

 

Adding mass to your biceps, triceps and forearms has never been easier.  Complete these simple moves with perfect form and you’ll see quick results FAST.

1. The Chin-Up

Although best known as a back exercise, the chin-up is just as much about your biceps.  Pull up, hold at the top to create static tension in your muscles, then lower.  This is a genuine test of strength and power.

2. TRX Scull Crusher

Don’t let the name put you off – this simpler version of the classic skull crusher (you know the one – where you’re lying on a bench holding a heavy weight right above your face) is safer and easier.  Plus, using your bodyweight will put even more emphasis on your triceps.  Hold the stirrups at head height and lean forwards.  Keep your body straight, lock you upper arms and push the stirrups away from your head.

3. Overhead Extension

This standard move burns for good reasons due to the way it isolates your triceps and creates maximum load at the lowest part of the movement.  Hold a dumbbell with both hands directly above your head.  Bend at the elbows to lower the weight behind your head, then straighten your arms once more.  Focus on lowering the slowly because it will feel heavier the lower you go.

4. Lying Overhead Extension

Consider this move a stepping stone to the more challenging French Press (see exercise 25).  Lie on a flat bench and hold a dumbbell with both hands above your chest.  Rotate at the shoulders, moving your arms behind you so your upper arms finish the move beside your head.  Pull back up again.

5. Assisted Pull-Up

The pull-up is about as simple as moves come, but can be a tough one to perform if your back needs strengthening.  For an easy boost, place a box beneath your feet of use your gym’s pull-up assist machine.  Give yourself enough assistance to get you chin above the bar, but no more.

6. Close-Grip Press

This grip style allows for a greater load to be placed on your triceps, which in turn will speed up your rate of muscle building.  Holding the bar with hands less than shoulder width apart.

7. Press Lock-Out

Because you perform only the final stage of the press, you are able to shift 20-30% more than your regular 1RM, leading to more muscle growth.

8. Floor Press

The limited range of movement focuses more of the work on your triceps.  Lie flat on the floor and press the bar up until your arms are straight.  Repeat.

9. Yates’ Bent Row

This is the ultimate bicep-builder.  Named after colossal bodybuilder Dorian Yates, it mixes a drag-style row with isometric contractions to hit every muscle fibre harder.  Pause as the bar reaches the crook in your hips, and lower.

10. Barbell Curl

Gravity’s not always helpful.  During a curl, the pull of gravity means that in the lowering phase there is little tension in the muscles, making it easier.  But by changing body position throughout the movement you can maintain tension in the muscles.  Start by leaning back.  As you curl the bar, lean forwards, then as you lower, lean back.

11. Reverse Drag Curl

This adaptation creates far more tension than the tradition barbell curl, and that tension tension remains throughout the move.  The aim is to drag the bar up your thighs and along your body, so that it brushes past your torso, then curl it up to eye level.  Lower back down slowly.

12. Seated Dumbbell Curl

It’s likely that this is one of the first exercises you ever tried.  It’s simple, yet an effective muscle builder.  Sitting on the edge of a bench, grasp two dumbbells with an underhand grip and curl them up to shoulder height.  Alternate arms or perform simultaneously.

13. Seated Dumbbell Half Curl (Lower)

This variation on the regular seated curl uses your legs as a brace to specifically target the bicep.  Simply lower the weight until it’s near your feet, then curl it back up to hip height with a controlled motion.  Keep your upper arm close to your body.

14. Seated Dumbbell Half Curl (Upper)

This movement hits the second phase of the bicep contraction.  Perform as with the lower half curl (exercise 12 above), but this time start at hip height and curl up to shoulder level.  Pause at the top, then lower the weight back down slowly.

15. Seated Dumbbell Hammer Curl

The hammer curl is an ideal variation if you want to add extra inches to your arms.  Twist your wrist so that you palms are facing in towards your body.  Start with your arms by your thighs, then raise both dumbbells until your forearms are above horizontal.

16. Parallel Bar Dip

A bodyweight move that hits your, chest, shoulders and triceps hard, building strength and size.  Start with your arms locked out at the top to stabilise you, then lower your body until there is a 90-degree bend at your elbows and push back up to the starting position. For big muscular gains, try lowering slowly and rising back up explosively.

17. Leaning Bar Dip

Perform as with the Parallel Bar Dip (above), but this time pull your legs further back and lean your body forwards. This engages more muscle fibres in your deltoids and pecs giving you a more complete upper-body workout.  To increase the difficulty further, add resistance by attaching weights to a dip belt, or hold a dumbbell between your feet.

18. The Deadlift

This hero move creates massive tension in your biceps and forearms, as well as building your lats and legs.  Bend down and hold the bar with hands just wider than shoulder width.  Keep your back straight and drive up to a standing position.

19. Medicine Ball Throw

Throwing an object requires your upper body to generate maximum force at speed – and that means you become powerful.  This creates huge neural response, stimulating fast muscle growth.  It doesn’t get simpler than this: hold a medicine ball behind your head, and then throw it forwards as hard as you can. Try not to take out any of your fellow gym-goers as your triceps gain power and strength.

20. Diamond Press-Up

Forming a diamond shape with your hands on the floor changes the mechanics of the move and forces your triceps to take most of the burden of the press-up.  Keep your elbows tusked in throughout the movement to accentuate the load on your arm’s largest muscle group.  Employ normal press-up form through the rest of your body by maintaining a straight line from your shoulders to your ankles.  Sink down until your chest is as close as possible to your hands, then press back up.

21. Military Press

A traditional no-frills move that builds your shoulders and triceps while engaging your core for stability.  Hold the barbell with an overhand grip and rest it across the top of your chest.  Now explode upwards with your arms until they are extended overhead.  Contract your muscles at the top of the movement to increase tension.  Lower with a steady, controlled motion.

22. Tricep Pull-Down

If you want to feel instant effects (eg. pain) from a tricep move, this is one to choose. Stand in front of a cable station and hold the handle at shoulder height, elbows close to your sides.  Now push your forearms down to your hips, pause and return to the start position.  That burning sensation in the back of your arms is the prelude to growth, honest.

23. Barbell Squeeze Curl

Gripping the bar hard as you can curl it up will create high levels of muscle tension throughout the move. This action also recruits more neighbouring fibres, promoting growth.

24. Prone Curl

Lying on an inclined bench and curling with dumbbells changes the angle of the upper arm and removes any rocking motion from your upper body, for improved efficiency.

25. Dumbbell Squeeze Curl

Hold two dumbbells and push them together as hard as you can.  Maintain the pressure and curl up and down.  This creates tension in two directions, working your biceps even harder.

26. French Press

This exercise has the highest EMG score (measuring the electrical activity from muscles) of any tricep movement – it’s the best. Set an incline bench to 45-degrees.  Hold the bar above your chest, then lower it back behind your head.

Now what?

You’re now armed with 25 really powerful arm moves that will help you build muscle mass like nothing you’ve seen before.

If you incorporate some of these into your workout routine you truly are going to get big results FAST.

Dedicated to your success,

–Nigel

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Tell us about your arm workout routine and how much muscle you’ve added to your arms—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

Video: 26 Exercises For Creating Big Arms And Being The Envy Of Other People

The 7 Best Foods for Building Muscle

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 25-01-2013-05-2008

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Today, most people attempting to build muscle know that good nutrition is vital. Regrettably, their diets are completely wrong! Weight lifters typically concentrate on their calories and macronutrients, consuming any foods they can to reach accidental totals. These numbers make a difference certainly, however the exact foods you’re consuming are unquestionably much more significant. The “amount of calories in vs the amount of calories out” tactic is complete fluff, so is the concept that all kinds of carbohydrates, proteins and fat can create the same result.

Would you like to begin experiencing a bit of progress?

Would you like to get as much muscle growth as you can, improve your overall health, and prevent gaining any unwanted fat?

Good, but you have to consume certain foods.

You’re about to discover the 7 best foods for building muscle.  These aren’t just any old food, they help you build lean muscle and have produced great results for me and a lot of other people.

So, what are they?

1. Salmon

Although it’s not cheap, you need to have salmon at the bare minimum one or two times a week. The protein is really good, but the real secret is in the fat. Salmon is packed with Omega-3 essential fatty acids, which can be proven to help you lose fat and build muscle. Ensure you’re buying wild-caught salmon, because it’s far high in Omega-3s than farm-raised salmon. You should be able to find wild-caught salmon at a reasonable cost, if not have a look in the freezer area or alternatively you should be able to find canned salmon.

2. Eggs

If you’re on a really low budget you ought to be feeding on eggs. Each egg contains approximately 6 grams of protein and 5 grams of fat and its nutrients are darn close to perfect for taking in the calories and building muscle mass.

The yolk is the most important part of the egg, where the majority of fat, protein and essential vitamins are stored. Research has shown time and time again that eating dietary cholesterol is definitely not what raises your Low Density Lipoprotein (bad blood cholesterol). All in all, there is absolutely no reason to punish yourself with plate after plate of the foul whites.

3. Beef

This has got to be my favourite of the muscle building foods on this list, as it tastes the best because it’s higher in saturated fats than all the others. Beef is going to pack a lot of protein, iron and zinc, that will assist you to build muscle and get stronger. Plus it also contains a great deal of creatine, the exact same product that you can buy in the supplement stores.

Now, don’t worry that I said the word FAT. Fat is very important for healthy hormone levels. If you eat a lot of saturated animal fat it will boost your testosterone in a natural way. It’s the polyunsaturated fats and trans fats that you have to stay away from contained in pre-packed junk food.

4. Potatoes

No-carb diets are perfect for fat loss, but if you intend to get significantly bigger muscles, you’ll almost certainly have to consume some kind of starchy foods. Your best option is to eat potatoes and sweet potatoes. I tend to follow a “paleo” diet, and believe there’s certainly something to be said for steering clear of grains. Rice and oatmeal might be a good option, however they have a tendency to result in some bloating and discomfort. If you’re in any way sensitive to gluten, and if you often gain fat easily, consider choosing potatoes as your starting place for carbohydrates.

5. Broccoli

Okay, I know that broccoli doesn’t contain any protein in it, but it’s undoubtedly one of the very best muscle building foods because it’s anti-estrogen. It contains “indoles”, which naturally fights against estrogen that makes you store body fat in all of the worst places. It’s also one of my favourite vegetables, too.

6. Nuts

I believe nuts are great if you want to gain weight. Ever eaten an entire can of nuts during an afternoon? Of course, it’s really easy! Nuts might not be as good as meat and eggs, but they’re a cheap alternative option to load up with plenty of good quality calories. They are also perfect if you have a busy job or schedule as you can easily carry them around with you.

Almonds are an amazing food to help you build muscle and they truly are the king of the nuts. They also have a high amount of the vitamin E which is an amazing antioxidant that will prevent damage from those free-radicals that will cause havoc on your body.

7. Fat-Free Yogurt

Fat-free yogurt is also one of the best muscle building foods. With an excellent mix of protein and carbohydrates, it’s great while you’re recovering after an intense workout. Opt for the fat-free yogurt with fruit in the bottom of the tub and forget the artificially sweetened “no sugar” rubbish.

If you’re not a big fan of yogurt you could try fat-free cottage cheese.  Cottage cheese is one of those foods that I’m not keen on even if it contains a lot of protein. The protein it has is really a combination of whey and casein and one cup full could have as much as 30 grams of protein in it.

Dedicated to your success,

–Nigel

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Share some of your stories with us about your results using muscle building foods—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: The 7 Best Foods for Building Muscle

25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-01-2013-05-2008

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Looking For Speed And Power?

 

You Better Leg It!

 

Yes, It’s True, Isn’t It?

 

Your legs are the home to the body’s biggest muscles.  Train them wisely and you’ll reap the benefits of accelerated muscle growth and fat burning.

Here’s 25 powerful leg exercises that can add explosive moves to your workout routine.

1. Cross Jump

Promote growth and power development with this dynamic move.  Drop into a lunge and just as the knee of your back leg kisses the floor, jump up, switching legs in mid-air.  Then drop into another lunge on landing, and repeat.  This fires your fast-twitch muscles.

2. Romanian Deadlift

Prepare to improve strength and increase muscle mass in your legs, back and abdominals.  Lean forwards from the hips until you start to feel a stretch in your hamstrings, then grab the barbell.  Squeeze your glutes and push your hips forwards to reverse the movement.  Keep your legs straight and brush the bar against them as you extend.  This takes the focus off the quads, hitting the glutes and hamstrings harder.

3. Single-Leg Deadlift

The one-sided version of the classic Romanian deadlift is an easy way to address your body’s strength imbalances, especially in your hamstrings.  Stand with your legs shoulder width apart and slightly bent, holding a dumbbell in each hand. Lift one foot of the floor. Bending at the hips, lower your torso, lifting the raised leg behind you.  Return to the starting position.

4. Cable Pull Through

This exercise challenges your glutes in a different way to regular leg moves, stimulating growth in hard-to-hit fibres.  Face away from the cable machine set on the lowest position and bend down to hold the handle between your legs.  Keeping good form to protect your back, stand up straight, squeeze your glutes and push your hips forwards.  Pause, then repeat.

5. Lateral Lunge

The muscles in your inner thigh can be difficult to target, but doing so will vastly improve your speed and agility.  The lateral lunge is a quick way to increase their power.  Stand with your feet close together and take a big step to one side, bending your other knee to lower your body, keeping that knee in line with your foot.  Rise back up and repeat on the other side.

6. Dumbbell Squat

Stand with your feet shoulder width apart and hold a dumbbell in each hand.  Squat down until your thighs are parallel to the floor, then drive back up to standing. Repeat.

7. Dumbbell Lateral Squat

Target your abductors and glutes with this move.  Stand with a weight in each hand and take a big side step to your right, lower your body.  Rise back up and repeat, alternating sides.

8. Standing Calf Raise

This move targets the calves without overloading your knees.  Grab a heavy dumbbell in each hand and rise up to stand on your tip-toes.  Hold for a moment, then slowly lower back down.

9. The Squat

The squat recruits over 70% of your muscle mass, placing heavy demands on your glutes, quads, and abs, making it a hugely effective calorie burner.  With a bar across your shoulders, bend at the knees.  Drive back up to standing.

10. Hack Squat

This variation is great for focusing on the quads.  Stand in front of a bar with your feet roughly shoulder width apart.  Squat down and , using an overhead grip, pick it up.  Perform a squat as usual, keeping your chest presented.

11. Front Squat

It’s easier to maintain good posture using this version of the squat, plus it makes big demands on your core in order for you to retain balance.  Perform a regular squat, but with the bar across the front of your shoulders.

12. Zercher Squat

This really hits your front core muscles and is far more forgiving on your lower back, which is easy to injure when squatting. Hold a bar in the crook of your elbows.  With your feet shoulder width apart, squat and rise back up.

13. Bulgarian Split Squat

Place your left foot behind you and rest it on a bench or box.  Drop into a low lunge on your right foot, reverse, then swap sides.  This is great for building stability and removes the stress from injury-susceptible hamstrings.

14. Seated Leg Extension

This move is great for isolating the quads.  Sit on a leg extension machine with shins under the pads.  With your back against the seat, extend your knees to straighten your legs and raise the bar.  Pause then slowly return to the start.

15. Lying Leg Curl

The leg curl targets your hamstrings, an essential muscle to keep in shape if you want to starve off injury on the pitch.  With the ankle pads resting on your lower caves, bend your legs and pull your heels to your glutes.  Release to the starting position.

16. Seated Calf Raise

Calves are not notoriously hard to develop, but this machine allows you to isolate them better than other exercises.  Sit in a calf raise machine.  Press up with your knees and release the support bar.  Now lower, then raise your heels as high as you can.

17. Seated Leg Press

This is a viable alternative to the squat and doesn’t require you to balance during heavy lifts.  Sit in a leg press machine, with you back flat against the back pad and your feet on the platform.  Then press the weight up.  Go heavy and slow.

18. Stability Ball Leg Curl

The constant tension in your hamstrings created by this move also uses your glutes, resulting in an all-round strength move.  Lie with your head, shoulders and upper body on the floor with your feet together on a stability ball.  Your body should form a straight line from should to heels.  Keeping your back straight, raise your hips and uses your legs and feet to pull the ball towards you.  Return to the start and repeat.

19. Walking Dumbbell Lunge

When performed at speed, the required acceleration coupled with the dumbbell’s resistance recruits the bulk of your legs’ muscle fibres, speeding up development.  Hold two dumbbells by your side and take a giant stride forwards, dropping into a lunge.  Push up and bring your other leg through into another step, and repeat.  This one is good for your abs, too.

20. Jump Squat

This explosion move has a massive impact on strength, not least because it triggers a big testosterone boost to help build muscle. Squat with your feet shoulder width apart then jump as high a you can.  Fall back into a squat, then repeat.

21. Depth Jump

Set up a stack of boxes and stand on top of them.  Jump off, landing with both feet, and immediately drop into a squat.  Jump as high as you can.  Land, turn around and step up onto the boxes and repeat.

22. Deadlift And Box Jump

Deadlift a bar from the floor to hip level, drop the weight, then perform explosive box jumps until failure.  This combination of resistance and explosive repetition promotes fast muscle growth.

23. Lunge And Glute Bridge

This combination gives your glutes and quads a savaging. Step into a lunge, then repeat on the other side.  Now lie on your back and raise your hips.  Lift one leg and hold the position, then repeat on the other leg.

24. Step-Up And Climber

Use this after a muscle building workout for a growth hormone flood.  With dumbbells, step onto a bench and drive each knee up.  Then drop into a press up position and quickly bring alternate knees to your chest for 30 seconds.

25. Crossover Dumbbell Step Up

The explosive movements involved in this exercise create a large metabolic response, shredding fat as you build muscle.  Place your left foot on a bench and drive up until your left leg is straight but your right foot is off the bench.  Small steps mean big results.

Now what?

You’re now armed with 25 really powerful leg exercises that will help you build muscle, burn fat, increase your speed and agility and have you bouncing around like a teenager.

If you incorporate some of these into your workout routine you truly are going to get great results FAST.

Dedicated to your success,

–Nigel

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Tell us if you do any of these exercises as part of your workout routine and more importantly and about the results you’ve achieved—let’s get 10 COMMENTS, and we’ll be back soon with another awesome post.

Video: 25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

6 Signs Your Personal Trainer Is Wasting Your Money

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started, Information | Posted on 11-01-2013-05-2008

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Getting A Personal Trainer?

 

Don’t Waste Your Hard Earned Money!

 

Yes, It’s True, Isn’t It?

 

Finally, you’re serious about losing weight and getting fit, so you decide that you’re going to hire a personal trainer to help motivate you and move you towards your goal.

When you hire the services of a personal trainer, you would expect that they will provide you with a high value for your hard earned money. You expect to get expert instruction on how to safely and effectively use proven training methods and tailor-made exercise routines that will fit your specific training goal.

That’s your dream anyway, right?

The reality is that many of the common raining trends that personal trainers use are based more on misinterpretations, myths and misconception. That can result in you paying out good money for poor results.

You’re about to discover 6 signs your personal trainer is unknowingly misguiding you, and how you can work with your trainer to get the results you really want.

1. Your Trainer Uses Their Favourite Exercises Instead Of Designing A Personalized Program To Help You

You will often find that your trainer will have their own philosophy type; they may follow Kettlebells, Pilates, Bodybuilding or any other type of workout routine. This can easily lead your trainer to give you a private lesson in their chosen philosophy type and speciality instead of designing a personalized program you help you towards your goal.

Ensure you find a trainer based on the RESULTS they’ve gotten for other people like you.

2. Your Trainer Doesn’t Motivate You To Reach Your Goals

After a while, your body will get stronger and you will need new workout routines to challenge your body and keep you motivated and moving closer towards your goal. If your trainer isn’t monitoring your progress, they will not be in the right position to give you new workout routines. Your trainer should be keeping track of the exercises you’re doing, the weight you lift, and the number of reps and sets you perform, you’re heading for real trouble.

You need to know that this is a process and it’s up to your trainer to keep everything organized and keep you continuously progressing.

3. Your Trainer Isn’t Strict Of Form

The main reason you hire your personal trainer is to help you train in an effective and safe way.

Does your trainer ever stop you exercising to correct your form?

The best way to test this is to by doing one of your exercises incorrectly to see if your trainer notices you and is actually willing to correct you.  If they do, cool…their doing a great job.  If they don’t you should make this your last training session together, they’re not doing their job properly and putting you in danger of causing yourself serious injury, especially if you’re using weights.

4. Your Trainer Gets Distracted

Have you been to the gym lately?

It can be a really distracting place for your trainer.  Good music blaring from the speakers, TVs on everywhere, beautiful girls walking around, and looking around for other potential clients. It’s difficult enough to be distracting to you and may make your workout less effective, but if your trainer is distracted it doesn’t just harm your workout routine, but it is also a waste of your money.

If you’re not getting the full attention from your trainer, you’re not getting a good return on your investment. Find a trainer who will give you the best service possible.

5. Your Trainer Offers You Sport Specific Exercises To Improve Your Sport

This is one your trainer can really get wrong.  If they have you using a resistance band on the end of a golf club or hockey stick and swinging it or having bands that are strapped around your back while you practice your boxing moves or even using a medicine ball instead of a basketball you will have to use extra force than you would normally for your chosen sport.

Why is doing this a mistake?

The movement skills required in your sport are EXACT, not similar, EXACT.

The Answer?

Strength and conditioning workouts will give you the physical fitness to do what you need to do when you practice for your sport.

In reality, any and all athletes can benefit from adding strength and increasing explosive power, which can help you to run faster, jump higher and also transfer more force to an implement, like a swinging bat or tennis racquet or golf club or simply throwing a punch. General strength training can also help athletes better protect their connective tissues, which could help decrease risk of injury.

6. Your Trainer Doesn’t Teach You Anything You Don’t Already Know

Again, one of the main reason you hire your personal trainer is to help you train in a way that is going to challenge you and teach something you don’t already know.

If your trainer isn’t teaching you any new training routines are you really going to continue paying them?

Surely you could do those workout routines and get the exact same results by doing them yourself?

If your trainer isn’t providing high value for your money, find yourself another trainer!

WHAT YOU CAN DO TO FIND A GOOD PERSONAL TRAINER

Do your research, then go and interview them – and don’t hold anything back here!

Arm yourself with a set of informed questions you can ask trainers before you even train with them:

a) Here’s my goal. What’s the best way to achieve it?

b) Why is that method better than other fitness training methods for helping me to achieve my goal?

c) Do you use the same basic training method for everyone you work with? Why or why not?

d) Have you ever worked with others like me (similar age, sex, body-type, medical history, etc.) who have similar goals? And if so, did you use this training approach with them?

e) If so, please show me some before and after pictures of these clients or at least provide some testimonials from them?

This should ensure that you get only the best trainers in your area!

WARNING: Don’t Blame Your New Trainer for Your Poor Habits

I have to make it clear that you cannot blame your trainer for you not losing body fat if you go home and eat like a lazy teenager. It’s also unfair to blame your trainer for not helping you make drastic muscle gains if you are only going to work with them once or twice a week and do absolutely nothing the rest of the time.

Training is not something a personal trainer does TO you, it’s something they do WITH you.

In other words, the trainer provides you with the best direction to take, based on your needs and goals. It’s up to YOU to keep moving in that direction throughout each day.

Dedicated to your success,

–Nigel

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Okay folks – tell us your stories!  Have you had a bad experience with a personal trainer and what did you do about it—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: 6 Signs Your Personal Trainer Is Wasting Your Money