Quick weight gain tip

If you are looking to add size here is a quick tip to help you on your way. Eat your food quickly. Your body takes around 20 minutes to say it is full. This means that the quicker you eat food the more food you consume. Make sure it is not junk food though, make sure it is good clean food.

Also eat more meals a day. You want to be eating roughly every 2-3 hours, yes that can be tough when you work. Have a protein shake. You want to be getting in around 6 meals a day, they don't have to be cooked meals for each but you want to be getting around 400-500 calories in each of them meals.

Following these two tips you should see an increase in size quite quickly.

Time to cut some fat

Wanting to lose that stubborn fat? Well in this post I am going to show you  a brief nutrition plan that will cut the fat in no time at all and transform yourself completely.

So to begin with on your fat burning transformation, what you need to do is take a picture of yourself in minimum amount of clothing. The best way to see progress in a picture, why? Because the scales can put many people down.

So here is a brief nutrition plan that will help you burn fat. On another post I will put a fitness programme to help burn fat.

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
7AM BREAKFAST	.2 scrambled egg .2 slices lean bacon .1 slice wholemeal toast. .1 apple .Water	.1 bowl of all bran (with semi skimmed milk .1 banana .tea or coffee	.Hot breakfast burrito .Tea or coffee	.Lean bacon sandwich .1 apple .tea or coffee	.1 bowl of all bran with semi skimmed milk .1 banana .2 oat cakes with peanut butter	.Hot breakfast burrito .1 apple .Water .Tea or coffee	.1 bowl of all bran with semi skimmed milk .1 banana .2 oat cakes with peanut butter .tea or coffee
10AM MORNING SNACK	.1 banana .Water	.Celery sticks .Water	.Blueberries .250g low fat yoghurt .Water	.Handfull blueberries .2 dairylea triangles .Water	.30g almonds .1 apple .Water	.Handful of blueberries .250g low fat yoghurt .Water	.1 apple with peanut butter
1PM LUNCH	.Turkey, Roasted red pepper sandwich .Tea or water	.Chicken breast wrap with salad. .Green tea .1 apple	.Leftover chilli .Low fat coleslaw .Water	.Peanut butter, wholemeal sandwich .green tea	.Prawn pasta salad .Green tea	.Bacon,lettuce,tomato sandwich with low fat mayonnaise .Water	.Prawn pasta salad .Green tea
4PM ARFTERNOON SNACK	.Handfull of red grapes .30g almonds .Water	.Handful blueberries .Water	.30g almonds .Green tea	.Raw carrot slices .Hummus dip .Water	.Handful trail mix .Water	Raw baby carrots .Hummus .Water	.Celery sticks .Low fat cream cheese .Water
7PM DINNER	.Spicy sea bass .Asparagus .Red grapes .Green tea	.Easy chilli .Low fat coleslaw .Water	.Spicy sea bass .Carrots and broccoli .Water	.Grilled salmon .broccoli and green beans Green tea	.Greek style stuffed chicken .Garden salad	.Grilled salmon .Garden salad .Green tea	.Greek style stuffed chicken .Broccoli and carrots .Water
9PM NIGHT TIME SNACK	Green tea .1 banana	.Sorbet	.Red grapes	.Handful trail mix .Water	.Green tea .Sorbet	.Handful of grapes .Water	.Handful trail mix

It's the weekend

So it is the weekend again but I hope you are all keeping fit still, but  if its your rest day then relax, put your feet up you've worked hard throughout the week so treat yourself. But don't forget to count your macros, have a chest meal if you must but remember, next week is only round the corner so you'll have to work it off. 

For those who aren't resting this weekend let me know your plans, what your routine is for this weekend, leave a comment and I'll be sure to get back to you.

Fitness Tips

Here are a few fitness tips to help with your training and push you closer towards your goals.

• Progressive overload - Gradually build yourself up and improve slightly each time to see results. To build strength you are going to want to gradually increase the weight slightly each time. To build size you want to increase the amount of sets you do as well as the weight. You can also build your endurance and to do so you could increase the reps, lower the weight and decrease your rest time.
• Plan ahead - Plan ahead, set yourself fitness goals, daily, weekly and monthly goals that are reachable. Also plan what you are going to do at the gym that day, don't go there and struggle to think of exercises.
• Workout partner - Struggle for motivation? well get yourself a workout partner and then they can help push you to success. The same goes for them when they are not motivated, you push them. Having a partner helps you push past your limits and it encourages quicker results.
• Sauna for results - If you have a sauna at your gym then get in there after your workout. The dry heat helps flush out toxins such as lactic acid that built up during exercise. But not only that, it helps relax the muscles after a good hard session.

Let me know some of your fitness tips, what you do to stay in shape and I'll be sure to get back to you

Deskercise ... Part 1

So my sister has been nagging me for days now about exercises that can be done at your work desk. Well here you go sister. I have come up with a few exercises that can be performed at work, so for those who say they struggle for time because of work.... Give this a go.

Exercise	Explanation	Picture
Seated calf raise	While sat down at your desk perform calf raises. Pretend that you are going onto your tip toes. Hold the tip toe motion for 3-5 seconds and then relax. Repeat this for 15 repetitions.
Wall Sit	Go up to the wall and place your back against it and go into a seated position as shown in the picture. Hold this position for 15-30 seconds and then repeat another 2 times.
Chair tricep dips	Place your hands on your chair and have your legs bent in front of you as shown in the picture.    Now sink your butt down until your tricep (top of the arm) is at a 90 degree angle. Then bring yourself back up. Repeat this for 10 repetitions.
Shrugs	While sat down in your chair perform shrugs. It’s a nice simple exercise and all you have to do is shrug your shoulders. Now the best way to do this is to this exercise is to try and make your shoulders touch your ears. Now do not worry if you can’t do that just go as far as you can go. Perform this till you reach 15 repetitions.
Jog on the spot	Now to finish this off how about a nice jog. Well not literally just leave the office for a jog, just a quick jog on the spot. Just hop out of your chair and jog on the spot for 30 seconds .

Once you have completed these exercise once, go through it twice more if you have time and try to perform this routine at least 2-3 times a week. It can make work much more fun and even more fun if you and your colleagues perform it altogether. To help with the exercise make sure you are drinking plenty of water. On a standard 8 hour day at work, try to have a minimum of 5 glasses and maximum of 10.

Stay posted as part 2 to deskercise will be posted, which will include more exercises, stretches and also nutrition.

Quote of the day

The first wealth is health.

The Gym Basics

Are you new to the gym? Do you struggle to understand gym terms? Well in this post I am going to explain the basics of the gym so by the end of this post you will have a better understanding for when you next enter the gym.

So you are new to the gym and I'm guessing you get confused with some gym terminology which to people who have been going to the gym for some time is basic knowledge. Reps, Sets, Supersets, Dropsets.
I am just going to briefly explain each of these and also talk to you about basic training and techniques.

• Reps is the amount of repetitions you perform on a particular exercise e.g bench press you would perform say 10 repetitions before you put the weight down.
• Sets are a collection of repetitions which add up to a set. For example if you were to accomplish 10 repetitions before rest, then this equals one set. A lot of people will say that they are doing three sets of ten reps. This means that they are doing 10 reps, have a 60 second rest and then perform another 10 reps and so forth until they have completed 3 sets or however many they have set themselves to do.
• Supersets are two exercises performed one after the other with no rest. The best way to do a superset is to perform two exercises on opposing muscle groups. Chest and back is an easy one to give a good example of. For this I am going to use chest press and bent over rows as the example. You would perform 10 repetitions of chest press and then straight away without rest do the bent over row for again, 10 repetitions. Performing both of these exercises performed together = 1 set. You would perform another 2 supersets after this.
• Another common one is a dropset. Now the best way to perform a drop set is on your last set when you have fatigued. This is basically when you have one weight set, you do as many reps until you start to feel fatigued and then you will change to a lower weight and so forth until failure, that you can't do any more.

There are other things to include in this post such as how long shall I rest in between each exercise? Well that just depends on how heavy, or intense the exercise is. The best way to explain this is through weight training. If you are using a medium weight performing of 10 reps for each set, then you should really only be having 30 seconds to 1 minute rest time. Any longer and you won't really be working the muscles as much as you would like to. When performing an exercise with heavy weights, then you should be having 45 seconds to 90 seconds rest. Again this just means you can really work those muscles and see some results.

For further questions about this post or if you want more specific tips then hit me with a comment.

Thanks.

QUOTE OF THE DAY

"Don't wait for things to happen. Make them happen"

Nutrition

A key thing to fitness and keeping healthy is having good nutrition. Getting the right amount of calories, protein, carbs and fats are key to living the healthy lifestyle. Vitamins and minerals are also another big factor as they help with keeping your body functioning properly.

But the thing is, is everybody following or know what good nutrition is? There are a lot of diets out there which has been researched to help lose weight or even just living the healthy lifestyle. But the big problems to a lot of these diets is the cost. Here in the UK eating healthy is not the cheap option and people go for the more unhealthy option and that's why obesity is a problem.

But is it really that expensive? In my opinion I find that yes the prices for eating healthy are on the expensive side but these prices you pay are not just for one meal. For example buying a pack of whole grain rice or a pack of chicken breast or even your fruit and vegetables; there not there for one meal, they come in packs with a fairly high price because they are there to last longer than one meal.

Keep posted as I will be publishing on quick and easy healthy meals and will be going through my day to day fitness that will suit those who want to pack on mass or even keep lean. And stay in touch as I will be posting videos on my YouTube channel.

Feel free to comment and ask me any questions.