Posted on Leave a comment

BodyBuilding at 40

There’s a lot of controversy being thrown around about BodyBuilding at 40, lets throw all that negativity out the window today and talk about all the BENEFITS of getting that Body you’ve been dreaming of and maintaining a healthy lifestyle after you hit the big 40.

Body building isn’t just a game for the young bucks to play, it’s something we can all achieve, and while our body does start to deteriorate with age, getting healthy and working out can help slow down that process. Have you ever seen somebody BodyBuilding at 40 that isn’t living life to the fullest? I sure haven’t.

Let me give you some must Do’s and Don’ts

BodyBuilding at 40

Start it Slow

Starting at 40 isn’t always easy, make sure you give yourself enough time to start your workout with some solid stretching to get those muscles ready for the pain you’re about to put them through.

Start it Light

EVERYONE starts slow, don’t jump straight into 40kg dumb bell bicep curls just because they’re there, start yourself off with light weights and high repetitions so you can get your form right.

Keep it Simple

There are so many PT’s out there creating elaborate workouts for people to follow…. You don’t need it. Start off by building solid proficiency in all your base movements functional movements, like push up’s, pull ups and squats, when you’ve mastered these then move into new and exciting things. If you keep up with your foundation exercises you’ll most certainly notice a difference in how you look and feel.

BodyBuilding at 40

Work Hard

No matter what age you are, you need to feel that strain when working out, if it doesn’t feel like you’re working, you’re not working. Getting and maintaining fitness isn’t something that is handed to you, it has to be earned through hard work and effort.

Fuel Your Body

Eat the good stuff, eat the salad, smash the chicken, ingest the beans…. Your body will thank you for it.

Be Consistent

Don’t talk yourself out of training by thinking too much, a lot of people will meticulously work out what they want to do and when…. And then miss a whole week because the missed one day, then that week can turn into a month and longer from there. Keep it simple, if you didn’t go to the gym yesterday, make the time today.

BodyBuilding at 40

Don’t Expect to See Results Overnight

Everyone hopes for a quick fix in your appearance, if you spent the last 40 years eating wrong and remaining mostly stationary, getting to where you want to want to be is going to take some time. Take it slow, eat right and train hard and you’ll notice a difference in how you feel and eventually how you look.

Don’t Dwell on Your Age

Your age doesn’t make you who you are or define how hard you work, don’t destroy your self esteem by saying “I’m too old for this”

Don’t hibernate

Sure you need rest, but you don’t need as much rest as you think you do – no one needs 10-12 hours of sleep per night or a nap during the day.

BodyBuilding at 40

BodyBuilding at 40 The Final Say

Hitting 40 is most definitely not a reason to give up on achieving the body you want. While things can get a little harder as we age there are some simple things we can do to achieve the absolute best results possible. Throw away those thoughts of being old and useless. You are whatever you believe you are and from now on it’s “That hot 40 year old with the amazing bod.”

Posted on Leave a comment

Supplements Celebrities Use To Get Ripped

When it comes to supplements and their use, celebrities are just like us, they are made up of the same complex organs, muscles and bones as us, and we all need the same thing to get ripped. The basic foundation of supplements to help us develop into lean mean shredded machines.

We like to call these supplements the building blocks to a solid, toned body. The difference between us and celebrities is they have the money to pay for top level trainers who give them expert advice on diet, exercise and yes of course supplements. Despite what they may claim they have done. Whether it be a crazy soup diet, a militant like training program or a herbal extract from deep in the amazon you have never heard of; its all smoke and mirrors. After watching interviews with several celebrity trainers and reading some of their books, the answers are very clear and no one is re inventing the wheel. The supplements that are good for our favourite celebs are also good for us!

Today I’ll list of everything you need, and all the supplements celebrities use. Whether you’re just beginning to work out, in the middle of a weight loss journey and starting to plateau or an advanced athlete.

Supplements Celebrities Use

The Supplements Celebrities Use:

Whey Protein

  • Whey protein is one of our bodies building blocks, it provides our bodies with protein and amino acids which help us to develop our muscles and increase our ability to lose weight.
  • It is fast absorbing and utilized within our bodies much faster than other proteins and is one of the main supplements you should be taking when trying to lose weight and gain muscle
  • It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
  • It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis
  • It assists in keeping you full, which will help to reduce your daily caloric intake if your trying to lose weight

Branched Chain Amino Acids

  • BCAA’s can help to improve your overall exercise performance, during exercise serotonin levels rise which can lead to quicker fatigue, BCAA’s can help reduce this leading to a longer lasting workout.
  • They increase protein synthesis, which is when your body makes new muscle protein, also known as “Gains”
  • Reduction in DOM’s (Delayed onset muscles soreness) BCAA’s can help reduce your post workout DOM’s by up to 80% in healthy adults

Supplements Celebrities Use

L-Glutamine

  • Glutamine is one of the supplements celebrities use. It helps to restore glycogen in the body, which helps to recover depleted energy, it is the most important component of muscle protein and helps repair and build muscle
  • During an intense workout, your natural glutamine levels decrease which can cause a decrease in strength, stamina and recovery, supplementing with L-glutamine can help to keep your glutamine levels where they should be
  • Glutamine is great for your immune system, and many body builders need to supplement with it due to such intense and heavy workouts which deplete glutamine levels in the body, glutamine is the primary source for your immune system.

Creatine

  • Creatine can help speed up muscle growth and mass in the long and short term, it is one of the most effective muscle building supplements available.
  • Supplementing creatine can provide the brain with additional energy, thereby improving the memory and intelligence of someone with lower levels of creatine in their body.

Supplements Celebrities Use

Thermogenic Fat Burners

  • Increases Basil Metabolic rate which in turn leads to faster fat loss.
  • increases core body temperature which burns fat via thermogenesis.
  • May contain an appetite suppressant to help reduce cravings and snacking
  • Stimulant based, improves performance and motivation to get up and train.

Conclusion

Celebrities are not holding some great secret that you and I aren’t privy to. The information is out there, It can be hard to find through all the fake marketing and bogus products but at the end of the day the method is tried and true. All of the above supplements are readily available for you to use, so that you can enhance your workouts and diet to get the body you deserve.

Supplements Celebrities Use

Posted on Leave a comment

What Comes First, Weights or Cardio?

Weights or cardio… So you’ve started reading this article because you NEED to know the best way to set out your workout in order to get maximum results, am I right?

But what first? Do I lift first and compromise my running, or run first and compromise my strength training?

We’re here now to help you answer that burning question.

At this stage you know what you want, you want to be lean, you want to be fit, you want the benefits of cardio and strength training all rolled into one package, that package being your body. You know that to be fit and fast you need to get the ball rolling on cardio and you know that strength sessions can help build up your physical and mental endurance. However, when time comes into play, it’s hard too do these two things separately and you’ve thought to yourself, how do I lay out my session, if I want to roll cardio and strength training into one session?

Weights or Cardio

Weights or Cardio?… PUMP IT UP!

The answer friends, is strength training. There are multiple studies that have direct links to weights being more beneficial to you than cardio first.

Have you ever suffered painfully through a strength session after busting out a 5-10km run? It’s the most tedious, mind-numbingly painful thing.  You’re putting in little effort, your lifting shy of what you normally would and can’t bust out as many reps as you usually would. It. Is. Painful.

On the other side though, have you ever done a solid session of strength at the gym, and then found yourself energised and ready to knock some KM’s under your belt on the treadmill? I certainly have.

Weights or Cardio

What are the benefits? And why?

If you’re wanting to look ripped, is it going to be weights or cardio? you need to use your stored body fat as fuel for your work-out, this can only be done by utilising your glycogen store first – by strength training. Studies have found that there was more fat burned during a cardio session for the first 15 minutes if you did it AFTER your strength session, how great is that!

There is a definite increase in fat burning potential after a strength session, research has shown that energy is elevated for up to 24hrs after strength training which increases the percentage of fat being burned.

The increase in this energy expenditure is generally equal too or better than performing steady state aerobic exercise.

So there you have it, pump out some weights, THEN go for you run. Why not give it a go and leave us some feedback on how you think you performed?

weights or cardio

Posted on Leave a comment

Supplements vs. Steroids

What is a Steroid?

The specific type of steroids we’ll be talking about are the most commonly spoken about ones, Anabolic steroids.

Anabolic steroids can be used to help build bigger muscles, faster. When we work on building our muscles through training, we create micro tears in our muscle fibres, and every time it heals, it grows back bigger. Anabolic Steroids stimulate the male sex hormone testosterone, which Facilitates muscle growth and helps increase the results.

Anabolic steroids can help you builder bigger, better and leaner muscles and can be taken orally or through injections. The taboo around them has existed for a very long time, but they can be both helpful and also have some side effects.

Steroids Sup[plements

Benefits

  • Promotes muscle building
  • Reduces “Overtraining” and allows you to work out longer and harder
  • Enhance athletic performance
  • Faster recovery

Steroids Supplements

Side effects

  • Acne
  • Higher blood pressure
  • Baldness
  • Increased body hair
  • Increased Cholesterol
  • Fertility Issues
  • Potential for impotence
  • Heart disease

We can see without a doubt that there are both good and bad  effects, However due to the fact that anabolic steroids are illegal without prescription and the fact that some of the side effects can be life altering or even life ending, I for one would see the potential risk to be far to high. Especially considering we have supplements that we know can help us achieve fast effective results, there are a plethora of peer reviewed studies to show this. Granted the effectiveness of Anabolic Steroids is much greater but the risks are also infinitely greater.

Steroids Supplements

What is a Supplement?

Dietary supplements can be a variety things i.e.; Vitamins, Minerals, herbal or botanical, amino acids, Concentrate, metabolite, constitute or extract. Depending on what you want to do and what your goals are, there are so many supplements you can take to help you achieve your goals.

Some key supplements that you should include in your daily routine to help achieve muscle growth and better definition are:

  • Whey protein:

Protein is one of the most widely used supplements, and for good reason, it will increase your daily protein intake quickly and prevent your body from entering catabolism.

Steroids Supplements

  • Creatine:

Creatine helps boost your ability to utilise more energy under strain, it’s a nitrogenous organic acid that already occurs naturally in your body.

 

  • Multivitamin:

By the time we get our food, after it has been refined, packed and shipped to us, it has already some of it nutritional value. A multivitamin can help make sure we’re all getting enough of the good stuff we need to nourish our bodies properly.

Steroids Supplements

Conclusion

While it is obvious there is a temptation people to use anabolic steroids, the research is clear; Steroids come with extreme risk. We each take risks every day, we all have that little risk to benefit scale in out minds. For some people the scale can tip towards the benefit even when undertaking extremely risky activities. Some people like to skydive, some like to race high powered cars, some like to tight rope walk. None of these are activities I would personally undertake, but I realise its also not my place to judge. Definitely something to think about when condemning people for their actions. With all that said this girl will be sticking to her good old reliable supplements. Fast, Effective and without the risks. Ill leave the Anabolic Steroids up to the doctors.

Steroids Supplements

Posted on Leave a comment

How To Keep Motivated To Stay On Your Eating Plan

Everyone goes through stages where they just can’t find the motivation to keep up with there healthy eating plan, let’s face it… Cake. Tastes. Good.

So, we’ve come up with a few simple easy tips that should keep you on track with your goals, weather it be weight loss, muscle gain or just simply trying to eat better.

eating plan

1) Set yourself a GOAL –

It doesn’t have to be anything big but try and keep it specific so you can measure and track what you need to do to keep yourself accountable. For example, “I will drink 6 glasses of water per day”, “I will eat 200 calories less a day than what I am eating now”, I will eat 2 serves of spinach a day to up my iron in take”

2) Keep-it-SIMPLE and start off slow –

start your goals off small guys, it is extremely difficult to go from eating 2000 cals a day down to 1000 cals a day, it’s hard to go from drinking 10 soft drinks a day to none. Some people may have the will power to be able to achieve this, but some of us don’t and that’s okay. Set small challenges at first and you’ll start becoming addicted to the idea of setting and smashing goals with each goal getting bigger and bigger as you go.

eating plan

3) Plan for eating plan setbacks –

sometimes it inevitable that you’re going to get setback on you’re eating plan, maybe it’s your birthday (calories do not count on birthdays though) maybe it’s your sister’s wedding and you want to indulge in a few glasses of champagne that up your calories for the day? Or maybe you’ve just had a terrible day and decide to spoil yourself with a slice of cake. These things happen to everyone, just don’t let it be the complete downfall of everything your trying to do. One slice of cake is fine, but don’t get stuck in the mindset of “Oh I’ve blown my diet now, may as well eat the whole damn thing.

4) Buddy up –

Have a friend/family member or partner hold you accountable for your diet, maybe you have someone who has the same goals as you and you can motivate each other? Or perhaps your partner knows how much you want to achieve this so they help you keep on track. The buddy system can really help you to stay on track of your goals, feel like eating cake? Call your friend that’s eating a salad.

eating plan

5) Use an app! –

there are hundreds of apps out there that are designed to help us build and maintain habits. It can take between 16 and 21 times of doing something before it becomes a habit, and something simple like the app Habit Bull (Android) can remind you to drink those 6 glasses of water, eat those 2 serves of spinach or not eat that extra 200 cal your trying to resist.

6) Have an “After” plan ready –

A lot of people set weight loss goals and find that after they’ve achieved them, the weight starts slowly coming back, why? Because they haven’t planned for the after. Make sure your ready for when you’ve achieved what you’re looking to achieve.

eating plan

7) Keep a food and exercise journal –

an app like my fitness pal will keep you up to date with all your progress, it’s rewarding to see where you started and where you are now.

8) Try new foods! –

Don’t limit your healthy eating to just steamed veggies and boiled chicken, branch out and try new recipes, go to new restaurants and invent some of your own new recipes!

eating plan