Today I am doing EDT (Escalting Density Training) for Legs, the idea is to complete as many reps as possible in the given time frame.
6RM
A1. Squat 140kg 2 reps
A2. Glute Ham Raise Body weight +10kg 2 reps
30 minutes - 32 sets,(64,64) 128 Total Reps
10RM
B1. Front foot Elevated Split Squats 30kg DB's 6 reps each leg
B2. Lying Leg Curl (2 Up, 1 Down) 8 reps
15 minutes - 6 sets (62,48) 84 Total Reps
20RM
C1. Leg Press Unilateral 80kg 12 reps each leg
C2. Lying Leg Curl 12 reps
15 minutes - 4 sets (96,48) 144 Total Reps
356 Total Reps for whole workout!
Monday, 14 May 2012
Supplements...Magnesium
Magnesium deficiency is just as common as Zinc deficiency and will also affect a number of different functions in the body including sleep, brain function, muscle contractions, testosterone, strength, and the absorption of other essential nutrients such as zinc.
Low Magnesium will have a detrimental affect on sleep quality. Sleep is The most underated factor when looking at improving body composition. Poor sleep quality will increase cortisol, decrease testosterone and protein synthesis and insulin sensitivity and reduces the production of growth hormone.
Most people who show signs of overtraining is because they do not recover not because they are training too much.
Magnesium is a 'YIN' mineral with calming propeties so it should be taken in the evening and/or after a workout. Replenishing Magnesium levels is more difficult as thr body requires magnesium stores in the body for normal function.
Foods that contain Magnesium are foods such as Halibut, almonds, cashews, and green vegetables, one serving of these foods will only provide about 15 percent of your RDA.
You can supplement with Magnesium, UberMag because it contains that perfect blend of chelates to support overall magnesium levels.Topical Mag and UberMag Plus are best for sleep, topical creams are rapidly absorbed into the body, and UberMag Plus also contains tryptophan, an amino acid that supports relaxation and sleep.
Sunday, 13 May 2012
Chest Cure....
There is a US trainer caled Chad Waterbury, he trains alot of MMA fighters and athletes and is pretty good at what he does. He recommends that if your chest is weak or you want to improve it, an easy way is High Frequency Training (HFT).
What you have to do is, from the moment you get up to the moment you go to sleep you must notch up 150 press ups. You never go to failure, and it can take 1 hour or all day.
He also recommends this method for Calves and to improve Pull Ups, the reps recomendations are different so if you want to try either of them look it up. Same principle tho, dont go to failure.
I am going to try it for the next few weeks and see if it makes a difference as I wouldnt mind my chest looking a bit better!!
What you have to do is, from the moment you get up to the moment you go to sleep you must notch up 150 press ups. You never go to failure, and it can take 1 hour or all day.
He also recommends this method for Calves and to improve Pull Ups, the reps recomendations are different so if you want to try either of them look it up. Same principle tho, dont go to failure.
I am going to try it for the next few weeks and see if it makes a difference as I wouldnt mind my chest looking a bit better!!
Supplements... Zinc
Zinc is an essential mineral and plays an important role in digestion, detoxification and hormonal balance. An immediate sign of a Zinc deficiency is a high skinfold on the triceps. You can also do the oral zinc test to see if you can taste the solution, so far no one has passed the test!
Zinc is essential for producing stomach acid, if you dont have enough zinc you wont produce enough stomach acid.
Detoxification require vitamins and minerals for phase one detoxification and amino acids for phase two detoxification. A deficiency in Zinc will have an immediate impact on phase one but also indirectly again on both phase one and two, if you have low stomach acid and poor digestion then you will again reduce the amount of vitamins and minerals and amino acids your get from the foods you eat.
A lack of Zinc can lead to increased production of the 'aromatase' enzyme. This enzyme converts testosterone into estrogen leading to fat gain on the tricpes, pecs, hips and thighs. This is why the triceps can be a good indicator especially for a male. This causes a hormonal imbalance and with higher levels of estrogen you will find it harder to burn fat and build muscle.
Foods that contain Zinc include meats, particularly oysters, beef, crab, pork, and lobster, as well as other protein sources such as yogurt, chick peas, almonds, and cashews.
UberZinc provides 75mg of Zinc (chelated with amino acids to improve absorption)
Dosage is 2 capsules once a day
If a Male shows a high level of aromatisation and zinc deficiency then this could increase to 2 capsules 3 times a day.
Why UberZinc?
Other Zinc supplements firstly arent as strong, only up to 25mg per tablet and they are also normally chelated with calcium, this competes with zinc which will reduce absorption.
Zinc is essential for producing stomach acid, if you dont have enough zinc you wont produce enough stomach acid.
Detoxification require vitamins and minerals for phase one detoxification and amino acids for phase two detoxification. A deficiency in Zinc will have an immediate impact on phase one but also indirectly again on both phase one and two, if you have low stomach acid and poor digestion then you will again reduce the amount of vitamins and minerals and amino acids your get from the foods you eat.
A lack of Zinc can lead to increased production of the 'aromatase' enzyme. This enzyme converts testosterone into estrogen leading to fat gain on the tricpes, pecs, hips and thighs. This is why the triceps can be a good indicator especially for a male. This causes a hormonal imbalance and with higher levels of estrogen you will find it harder to burn fat and build muscle.
Foods that contain Zinc include meats, particularly oysters, beef, crab, pork, and lobster, as well as other protein sources such as yogurt, chick peas, almonds, and cashews.
UberZinc provides 75mg of Zinc (chelated with amino acids to improve absorption)
Dosage is 2 capsules once a day
If a Male shows a high level of aromatisation and zinc deficiency then this could increase to 2 capsules 3 times a day.
Why UberZinc?
Other Zinc supplements firstly arent as strong, only up to 25mg per tablet and they are also normally chelated with calcium, this competes with zinc which will reduce absorption.
4.5 weeks to go...
Benefits of Coffee...
Check out this great video from Charles Poliquin about Coffee and its benefits...
Ask Coach - Benefits of Coffee
Take home points...
1. Make sure its Organic. Coffee is one of the most sprayed crops in the world and its these toxins that are responsible for the bide seide effects associated with coffee
2. Prepare it Properly. Caffeine cannot diffuse across the coffee bean at high speeds, it must be slowly dripped to contain hier amounts of caffeine per ml.
3. Coffee contains high amounts of anti-oxidants, especially polphenolys. This is probably ,most peoples only source of anti oxidants.
4. Studies have shown that those who drink coffee can live up to 5 years longer than those who dont, the reason why could be because it induces liver detoxification processes (tellsyour body to clean itself out)
5. Use coffee 45-60 minutes pre-workout. Caffeine helps to increase muscle strength, it also helps to increase speed of muscle contractions, you spare muscle glycogen meaning you will burn more fat when exercising, increases your mood and concentration.
6. Anti-oxidants in Coffee also have useful properties to help with the pancreas so it helps to increase insulin sensitivity.
Ask Coach - Benefits of Coffee
Take home points...
1. Make sure its Organic. Coffee is one of the most sprayed crops in the world and its these toxins that are responsible for the bide seide effects associated with coffee
2. Prepare it Properly. Caffeine cannot diffuse across the coffee bean at high speeds, it must be slowly dripped to contain hier amounts of caffeine per ml.
3. Coffee contains high amounts of anti-oxidants, especially polphenolys. This is probably ,most peoples only source of anti oxidants.
4. Studies have shown that those who drink coffee can live up to 5 years longer than those who dont, the reason why could be because it induces liver detoxification processes (tellsyour body to clean itself out)
5. Use coffee 45-60 minutes pre-workout. Caffeine helps to increase muscle strength, it also helps to increase speed of muscle contractions, you spare muscle glycogen meaning you will burn more fat when exercising, increases your mood and concentration.
6. Anti-oxidants in Coffee also have useful properties to help with the pancreas so it helps to increase insulin sensitivity.
Wednesday, 2 May 2012
Improving your Body Composition... High Protein Breakfast
Having a High Protein breakfast is important if you want to maximise your body composition results. A study in the International Journal of Obesity conducted a study on 3 groups, one group skipped breakfast, one group had breakfast and one group had a high protein breakfast (calories for both breakfasts were the same).
The grouo who ate the high-protein breakfast felt fuller and were less hungry throughout the day. They also freely chose to eat 130 calories less at lunch than both of the other groups, even the group who had breakfast!
So just having breakfast is not enough, make sure you are making the right choices and get the full bang for buck that your time and effort deserves.
The grouo who ate the high-protein breakfast felt fuller and were less hungry throughout the day. They also freely chose to eat 130 calories less at lunch than both of the other groups, even the group who had breakfast!
So just having breakfast is not enough, make sure you are making the right choices and get the full bang for buck that your time and effort deserves.
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