Body Building

Veggies that Build Muscle

Recent research has uncovered that certain veggies can deactivate myostatin, a protein that inhibits muscle growth. Huge Vegetarians Many gym goers, or gains enthusiasts would imagine the physique of a vegetarian to lie somewhere between your common desk ruler and Christian Bale in the Machinist. This image might not be tabu for long though, as a recent German study has revealed that vegetables from brassica family have a chemical called glucoraphanin that when ingested turns into sulforaphane that deactivates muscle...

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Dragging a sled: is it worth it?

There are so many benefits to dragging a sled it's not funny. If you are new to strength training don't add too much extra conditioning. Once you reach an intermediate level you can, and should, add in some strength endurance training like hill sprints, interval training, prowler pushes, or sled pulls. I was first introduced to sled dragging back in 2005 when a Rugby team mate started bringing his sled to training. I knew it would be a great addition to my...

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Benefits of High Intensity Interval Training (HIIT)

HIIT training is a useful tool for most individuals trying to achieve any transformational fitness goal. So what exactly is HIIT? Simply, it means you will work at high intensity (such as sprinting/jog on a treadmill, stationary bike, rowing machine etc) followed by an interval of low-intensity exercise (such as walking at a slow pace) or complete rest. Some of the key benefits of HIIT are: Excess post-exercise oxygen consumption - Described as an increase in the rate of oxygen...

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Building Mass – Intensity techniques

If you’re experiencing a plateau in your training it might be a good time to mix things up & try some NEGATIVE REPS.  The majority of damage done to the muscle, which in turn results in growth when resting, is done on the negative or lowering phase (eccentric phase, lengthening of the muscle) of the rep.  All too often we bust our butts lifting the weight only to drop the lowering phase too quickly. The eccentric phase should be executed...

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Dieting: Low Carb or Low Calorie?

Summer has now arrived, and for a lot of us it’s time for a quick shred before Christmas to get ourselves ready for the holidays! A lot of us will either decide to cut-out what we consider as ‘bad’ foods, or cut-down on our eating altogether. But do these strategies really work?  We look at two popular diet choices – the low calorie diet, and the low-carb diet to find out. Low-carb/Ketogenic: The popularity of the low-carbohydrate diet originates from...

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Full Range of Motion (and Locking Out)

IFBB Pro Josh Lenartowicz Just yesterday I was talking to a fellow trainer in the gym who was asking about my technique on overhead cable extensions. His question was on why I don’t go to full stretch & then lock out? Full range of motion is very important for growth & strength as if you only train with a short or half rep you will only get strong in that range you are training. A major aim of weight...

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3 things you’re not doing to cut body fat

1. Use high intensity resistance training Try reducing your rest between sets to 30-40 seconds instead of the standard 1-2mins most people tend to have. Also incorporate super sets, drop sets & giant sets to bump up the intensity. If maintaining muscle is a priority to maintain strength perform 1-2 compound movements at the beginning of your workout with rests around the 1min period. EXAMPLE WORKOUT- LEGS 5x lying leg curls (20, 15, 15, 12, 10 reps) – 40secs rest...

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Water – Are you taking in enough?

As we get closer to summer & those scorching hot days I can already feel myself needing more water. The body is made up of 60% water so it is very important we do not become dehydrated. Water is important for such things as lubricating our joints & eyes, eliminating toxins from the body, healthy skin & aiding proper digestion (which is very important for people who exercise regularly & are consuming large amounts of food each day). Some effects...

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The Reason Why Whole Foods are Best

Now this is going to look like a massive plug for Fitness Meals… But before you tune out, it isn’t but it does support why whole food from the store or of course Fitness Meals is the best option. The Reason Okay so the #1 reason is due to crappy protein powders. You might think you know how to tell what a good protein contains and you know how to read labels, but what if what was on the label...

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Static Stretching VS Dynamic Stretching – What helps & what hurts?

It’s a age old debate on which is better for you & when to do which, but it appears now with research & studies we have a much clearer answer. So firstly… What’s static stretching? And what’s dynamic stretching? Static stretching is a stretch held in a static (hence the name) position for a set amount of time. Dynamic stretching is essentially movements that stretches one or several muscles over a continuous movement. Which is best & when? So both have...

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