Sunday 1st September 2013

So it's a new day of a new month and what a better way to start it by having a good session at the gym. It was pull day today so I really hit them back and bi's really hard. It is a carb load day today so going to get in as much as I can, trying to hit 450 grams of carbohydrates while sticking to the usual 150 grams of protein. Going to hit the gym tomorrow even though it's my rest day and get half hour to one hour of cardio in there, really need to bump that fitness up and move myself onto the next level.

This week I am going to make some more videos for my YouTube account so stay tuned for that.

More great stuff coming your way so keep posted guys.

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.

YouTube for inspiration and motivation

How do you find your inspiration and motivation? Do you find it in a magazine, through a film, a person in your life? Or are you like me and find it through YouTube?

YouTube is probably for me personally the best way to stay motivated, it has tons and tons of videos that you can watch to help push you further in the gym. See for me I like watching Matt Ogus, Steve Cook, Nick Wright and Jeff Seid. Any familiar faces there?

I love watching them before a workout, especially on days that I'm not feeling like going to the gym. It just makes me want to be at the gym straight away. For me, their lifestyle is how I want mine to be, have the time and money to be able to go to the gym, then chill and get your macros in. But hey not all of us have that kind of time but we have to make do and enjoy what we have got.

Leave a comment and let me know what keeps you motivated, what's your YouTube inspiration.

Boulder Shoulders

Shoulders. Shoulders. Shoulders, one of the key muscles to be worked for that V shaped body. In this topic I am going to talk about some exercises that are really going to help build your shoulders up to look like bowling balls.

So what's the key. Well for a start you've actually got to work them. A lot of people neglect shoulders, I know I was one of them, or they don't push themselves on the intensity scale, I know I was one of them. But I have been training properly for a year now and I have learnt a great deal on the way.

So what exercises shall I do? Well in all honesty you don't have to do many exercises to get big shoulders, just perform five to six sets on each exercise making sure you make it's intense.

• Exercise one is a standard dumbbell shoulder press. Now with this exercise I do as a pyramid set. Now for those who don't know what that is, you do a number of sets starting from the lightest weight going up to the heaviest, say 16kg up until 24kg, and then you go back down starting from the heaviest to the lightest. I do six sets going up in weight and six sets going down weight so it is pretty intense stuff.
• The next main focus should be hitting your side deltoid. Now the most effective exercise is dumbbell lateral raises. With this you should perform with a moderate weight that you can get maximum of 10 reps out of and perform six sets of this exercise.
• Shrugs is the third exercise, yes I know that this works the trapezius muscles located on your back but where it sits on top of your shoulders everybody includes shrugs on their shoulder day. Now for this exercise I perform again six sets but on a heavy weight that I can get maximum 12 reps out of and on them last couple reps, make sure you squeeze them traps towards your ears and really focus on that contraction.
• Front raise is the final exercise. Now for this again you want a moderate weight that you can hit ten reps with and that you are controlling the weight rather then swinging. I perform five sets of ten reps and is a great way to really burn them deltoids at the end of your session.

Now I have made it a short session for the beginners but you can add in more exercises if you want, but give this session a go and let me know how you get on with it. Now remember you want to make it as intense as possible, so if you haven't broken a sweat by the end, it wasn't that intense.  

QUOTE OF THE DAY

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