Training & Personal Weight Update

Right, I was up ta 5.30am this morning and wolfed down my breakfast and battered into the gym at 6.45am. Even the wee personal trainer there, all bleary eyed and walkin into the power plates machine, was astounded to see me bright eyed at that time of the morning !

I took the post i put up on Monday and put it into action and did 4x20 (40KG) Barbell bench presses, supersetted with 4x20 lat pulldowns.

Then I did 4x20 incline bench presses, supersetted with 4x20 bent over rows (on the machine) and by then i was wasted. I downed a half bottle of Viper from maximuscle and was on the cross trainer for 30 mins before you knew it !

To finish off, I did HIIT sprints for 10 minutes and bolted out of there while the wee personal trainer was bringing the milk in for the cafe.

I got home and weighed myself (and although I do this very rarely, I only did so cos the scale in the bathroom was givin me the eye) i weighed in at just under 13 stone. Remarkable when you consider I was 14 stone when I started this blog.

I aint looking for any big ups or anything here, alright i am. kit kat chunky will do fine haha

Hopefully gonna get a boxin session under the belt this evening too, if Giggsy ever decides to get of his arse an turn up . . .  ho hum !

Cayenne pepper curbs your Appetite

Purdue University researchers have found that only 1/2  teaspoon of cayenne pepper is required to reduce hunger and increase energy expenditure – aka burn calories.

In the study, researchers took a group of 25 men and women (13 spicy food eaters & 12 non-spicy food eaters) and had them alternate between meals:

1. dosed with a standardized (1 gram) quantity of cayenne pepper
2. dosed with their preferred quantity of cayenne (spicy eaters 1.8g / non-spicy eaters 0.3 g)
3. not dosed with cayenne

Researchers then measured energy expenditure, core body & skin temperature & appetite.

Results

The researchers found that the non-spicy food eaters experienced reduced appetite while consuming the meal with 1 gram / 1/2 teaspoon of cayenne pepper – especially for salty, fatty and sweet foods.

Unfortunately, this effect was not seen in the spicy food eater group, leading researchers to conclude that the appetite suppressing effect of red peppers wears off as diners become desensitized to the effect of spicy food.

According to Dr. Richard Mattes, ”that burn in your mouth is responsible for that effect. It turns out you get a more robust effect if you include the sensory part because the burn contributes to a rise in body temperature, energy expenditure and appetite control.”

Almonds - the benefits for weight loss

Nuts are rich sources of multiple nutrients and the associated health benefits has prompted recommendations to increase their consumption. They are also high in fat and are energy dense, raising questions concerning nut consumption and weight gain or weight loss.

Trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted, suggesting nuts may be included in moderation in the diet.

Almonds are the most nutritionally dense nut, whether compared calorie per calorie or ounce per ounce, making almonds an effective weight loss food. The Dietary Guidelines for Americans encourage Americans to get the most nutrition possible out of the calories you eat. A one-ounce, 164-calorie serving of almonds, or about a handful, is an excellent source of vitamin E and magnesium, and a good source of fiber. It also offers heart-healthy monounsaturated fat, protein, potassium, calcium, phosphorous and iron.

A 2006 study found that women who had eaten a serving of almonds had higher levels of cholecystokinin (a hormone associated with satiety from eating fat-containing foods) in their systems than men did. In practical terms this means that while almonds may leave both women and men with a feeling of "satisfaction," women may stay full longer.

According to a study in the British Journal of Nutrition, almonds supplemented as a snack to a regular diet increases overall intake of several important nutrients. The study's researchers concluded that incorporating almonds into a diet may promote the natural displacement of less nutrient-dense foods, making the overall nutritional quality of the diet better.

A 24-week study published in the International Journal of Obesity found that supplementing a low-calorie diet with almonds enhanced weight loss. Low-calorie diet supplementation with almonds, in contrast to complex carbohydrates, was associated with a 62% greater reduction in weight/BMI, 50% greater reduction in waist circumference and 56% greater reduction in fat mass. Researchers cited almonds' heart-healthy monounsaturated fat as being very satiating, helping satisfy the appetite and prevent patients from overeating.

Researchers at King's College in London found that almonds appear to help block absorption of carbohydrates, block their own fat from being absorbed, and improve satiety in both men and women.

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Weights, then cardio

Having done a hillwalk up the old kilpatrick hills with dixy today, I was quite surprised to hear of something he was told by his personal trainer.

He told me that he was advised to always fatigue yourself with weights first and then go on to do ur cardio. I found this a bit surprising however having done some research on this topic it seems to be true. The body uses it's glycogen levels when pounding the weights and straight after u go inti cardio mode it starts to burn fat as soon as ur feet hit the treadmill.

For more details, check this article out.

Having been an athlete for most of my life, I figured I knew my way around the gym. On a typical day, I'd hit the treadmill or elliptical machine for 30 minutes, then move to the weight machines. And that's what I started to do when I recently joined a gym. Then I got my assessment -- you know, the review of your habits a lot of gyms do. And the review told me I was doing something wrong.

Hit the weights hard, the assessment said. Then go to cardio.



What?

"The body needs to burn through its sugar source first before it taps into the fat," says Iman Nikzad, who runs the fitness program at my LA Fitness near Irvine, Ca. "You burn the sugar while doing the weights then burn the fat while doing the cardio."

I did some more research and, turns out, he's right and I was wrong. The optimal workout is a 10-minute warm-up on a low-impact cardio machine followed by 30 minutes of weights and then 30 minutes of intense cardio.

Yes, really.

"Efficiency is the key when structuring any workout, so long-duration cardio should not be done in the beginning of the session," says certified strength and conditioning specialist Jim Smith. "The most intensive training should be done first in the workout, when you are at your best."

By starting with weights, you alert your muscles to trigger the proteins that churn through calories while you train. So even though you're probably spent after 30 minutes of weights, your body is ready to eat fat faster than it would if you started by "telling" the body to attack sugar.

A lot of people get this wrong, thinking weight training diminishes the effect of the cardio work. It's the opposite. Just remember the phrase: "Muscle eats the fat." If you want to lose the flab -- and who doesn't? -- you want your muscles as active as possible. That means starting with weights.

And if you only have 30 minutes total, go for weights instead of cardio. That sounds counterintuitive, since we feel sweating is "proof" we're losing fat. But you will lose a lot more fat by pushing and pulling weights and then going on a brisk walk in your neighborhood (or even at the mall). The guy or gal who is dripping buckets on the Stairmaster is getting a good workout, but you're likely getting a better one by getting sore and not getting soaked.


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Benefits of Push Ups

Benefits of push ups

Benefits of push ups are so obvious that there is no secrets about them. Plain and simple. You just need to take a few minutes each day to perform them and you are going to see their incredible impact on your body very soon. Every week your could notice great changes on the shape of your body, while watching yourself in the mirror. Every week!

As far as I am concerned there is no better and faster way of getting fit as doing push ups.

Let's quote some of the many benefits of performing good old fashioned push ups.
They work:

1. your chest
2. hands, forearms, biceps, triceps
3. shoulders, traps, upper back, lower back
4. abs
5. glutes
6. hamstrings, quads, calf, feet
7. your heart muscle gets stronger and your mind get more 'clear', too

But I need to mention so much more:
- you can perform them anywhere, anytime
- you don't need any technical equipment
- it cost you nothing for gym membership or anything else
- you can make them alone, with no hassle around
- regular performing gives you almost perfect lean and very healthy look

You can call push ups a core-strengthening exercise. They largely improve your balance by strengthening and shaping up most important muscle groups in your body - the core.

I believe push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching all in one exercise.

Enough talking. Now drop down and give me twenty.

Speedbag training

After weeks upon weeks of setting this damn thing up, my dad walks in, calls me a dumbass in punjabi, an proceeds to set it up in twenty mins !!

Here's my first proper attempt at it, with video footage exclusively provided by sky sports.

Really it was giggsy though haha

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Smoking and belly fat

Is it true you can learn to quit smoking for less than the cost of a pack of cigarettes?

If you smoke and carry weight around your middle, that belly fat could be smoker’s belly! Most people have never heard of ‘smoker’s belly’ but studies have been done in the past more than once that explain why you’re on the thin side (or fat side) and have a protruding stomach.

Smokers usually weigh less than nonsmokers but not all smokers are slim either. And even though smokers weigh less than nonsmokers they tend to have more belly fat. One of the studies that was done in England of 21,800 British men and women reported that even though smokers have a lower BMI (Body Mass Index) they have more belly fat.

And compared to people who have never smoked, smokers had the smallest waist to hip ratio than current smokers. And the more cigarettes that are smoked the larger the belly. So if you start smoking even more cigarettes it means you will continue to increase the size of your belly. When current smokers were compared to former smokers or people who have never smoked, the smokers had bigger waist measurements and smaller hip measurements.

This research suggests that smoking may lead to belly fat if you don’t have any now and lead to more belly fat if you do have it now and also a reduction of lean muscle mass.

Even though smokers usually weigh less than nonsmokers do, not all smokers are slim, of course. When smokers start putting on the weight or fat they are more likely than nonsmokers to deposit it around the belly and this is verified in another study.

It’s still not known why smokers tend to accumulate more belly fat than nonsmokers do. But some researchers make a guess that smokers might be more likely to eat foods that are high in saturated fat than non-smokers but this has not been proven. Why the body tends to distribute the weight to the mid-section is yet to be discovered. Perhaps the chemicals in the cigarettes or tobacco influence the hormone levels.

What can you do about it if you have a fat belly? Quitting smoking is the first thing you want to do. When you quit smoking the body will adjust and slowly you’ll lose the belly fat provided you’re not taking in extra calories. Combine this with a weight loss program or weight loss plan or diet that you devise and you will lose weight and get rid of belly fat fast. You waist line will shrink and you will lose inches that have been around for a long time.


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The garage where the magic happens

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Food Addiction works like Drug Addiction

Seeing a milkshake can activate the same areas of the brain that light up when an addict sees cocaine, U.S. researchers said on Monday.

The study helps explain why it can be so hard for some people to maintain a healthy weight, and why it has been so difficult for drugmakers and health experts to find obesity treatments that work.

"If certain foods are addictive, this may partially explain the difficulty people experience in achieving sustainable weight loss," Ashley Gearhardt of Yale University in Connecticut and colleagues wrote in the Archives of General Psychiatry.

Gearhardt's team wanted to see what happens in the brain when young women are tempted by a tasty treat.

They used a type of brain imaging known as functional magnetic resonance imaging, or fMRI, to study brain activity in 48 young women who were offered a chocolate milkshake or a tasteless solution. Women in the study ranged from lean to obese.

The team found that seeing the milkshake triggered brain activity in the anterior cingulate cortex and the medial orbitofrontal cortex -- brain areas that have been implicated in an addict's urge to use drugs.

And this activity was higher among women in the study who had high scores on a scale that assessed their eating habits for signs of addictive behaviour.

"These findings support the theory that compulsive food consumption may be driven in part by an enhanced anticipation of the rewarding properties of food," Gearhardt and colleagues wrote.

People who are addicted to a substance are more likely to react with physical, psychological and behavioral changes when exposed to that substance. Altering visual "cues" -- billboards of tempting treats, for example -- might help curb the urge to indulge, they said.

"Ubiquitous food advertising and the availability of inexpensive palatable foods may make it extremely difficult to adhere to healthier food choices because the omnipresent food cues trigger the reward system," they wrote.

The study suggests that advertising might also play a role in the nation's obesity problem, and future studies should look at whether food ads trigger this same kind of brain activity.

Obesity is one of the biggest health challenges facing the United States, and health officials already added a requirement to President Barack Obama's new healthcare law requiring that restaurants add calorie counts to their menus.

(Editing by Laura MacInnis)

Copyright 2011 Thomson Reuters.

Places of Fitness

Some folk have asked me to put a post up regarding places to go to, to get into fitness (Az is his name, Project Management is his game), so I have compiled a list of the haunts which I frequent the most. Not in a freaky way

Pro Life Gym, Paisley
Have been a member of this for 6 years now and has the latest up to date equipment for cardio and weights. Recently added 5 new machines and the like for weights, also has a boxing corner with 2 punchbags, a floor to ceiling ball and many medicine balls. Power plates and two fitness rooms complete the gym side of things and if you wanna chill, which Frazzy boy and i did in abundance during his short stint there, you have a sauna, Steam & Japanese spa bath there too. An Ice bucket cools you right down at the end of this, closes your pores and u can chill out on the loungers before hitting the showers and getting on with your day. The staff are excellent, extremely helpful and the clientele are sound as a pound ! Membership rates start at £40 a month.

Saltire Boxing Gym, Paisley
The best boxing gym in the west of Scotland bar none. Run by Scotlands best Boxing coach, Colin Bellshaw. Bar none. Before you think Colin and I have moved in together, I am saying this from first hand experience. His boxers say it all. This gym trains two boxers who are in the top  ten british rankings, Kris Carslaw and Kevin McKintyre. Services are available to all levels and for general fitness I would advise you to get along to the Boxfit classes which run Mondays & Wednesdays 7.30pm – 8.30pm and Fridays 5pm -6pm. He has also started a new thai boxing session on Tuesdays from 8.30 – 9.30pm. I will be there next week. The gym has everything you need from a boxing gym, loads of bags, heavy bags, speed bags, the only thing missing is a body bag but Colin keeps that in his boot ! All the guys that go along are sound as a pound and you truly walk out felling a stone lighter !

Planet Bodybuild, Paisley

For all your nutritional & supplemental requirements, you can get some good deals on bulk Protein & Creatine supplements. The guys are also on hand to offer you all the free advice you need regarding this ever important field within fitness

Pro Soccer, Glasgow
This is where we play five asides and the Friday night game has went  on to legendary status such has been the longevity associated with it ! It also boasts its own steam room, which I have  never used (full of too many sweaty old men ew) Best pitches in the whole of errrr Newton mearns/ Giffnock area !

My Garage

Has a treadmill, Medicine ball, incline/ decline bench, weights, barbell, ez bar, tricep bar, Boxing gloves, ropes, Boxing pads, ankle weights, punchbag, speedball, swiss ball, Washing line, fridge, Freezer, endless amounts of car washing items, couple of lawnmowers and my nieces bike.

For your information, i take no commission on any of the above, just my garage. Everytime you use my medicine ball, I get to slap Giggsy wan across his heed !!

Queue up in an orderly manner now  . .  

Upcoming Marathons - Scotland

For all you Marathon buffs out there !

April 10

Lochaber Marathon

Fort William

Highland

May 22

Edinburgh Marathon

Edinburgh

Lothian

May 22

Edinburgh Half Marathon

Edinburgh

Lothian

Sep 4

Glasgow Half Marathon

Glasgow

Glasgow

TBC

Dundee Running Adventure Marathon

Dundee

Tayside

Oct 2

Loch Ness Marathon

Inverness

Highland

The ultimate V-shape workouts

Victory for V

The epic winter is finally over. And your mind, no doubt, is ready. But what about your body? If you want to look your best in your tees, your body needs to be a V. An Archives of Sexual Behavior study found women are most attracted to men whose shoulders are 1.6 times the width of their waists.

This comprehensive workout programme fromPhil Learney, personal trainer at The Third Space gym in London, has been designed to pack lean muscle on your back and shoulders and earn you the body shape she loves.

Instructions

Perform Workout A, then rest for at least a day before attempting Workout B. "If you struggle with grip, use lifting straps,” says Learney. Each workout should take around 50-60 minutes.

Elsewhere, fuel your workouts and keep your waist trim by sticking to a quality six-pack diet plan. And, if you need it, add in a couple of weekly 45-60 minute steady-state cardio sessions to melt away belly fat.

The tempo for each exercise in these workouts is composed of four numbers, which designate the amount of seconds you should take to complete each of the four phases of a rep. “The first number is the initial phase of the lift – be it concentric (lifting) or eccentric (lowering),” says Learney. “The second is the point of stretch or contraction. The third is the concentric (lifting) or eccentric (lowering) phase, and the final number is the stretch or contraction at the top or bottom of the movement.”

Some of the exercises should also be performed as supersets (exercises, A2 and A3, for example). For a superset, you do a set of the first exercise, followed immediately by a set of the second exercise, then rest before repeating the two moves.

Workout A

A1. Overhead squats

Sets 2
Reps 15-20
Rest 30 seconds
Tempo 1-2-1-1

How to do it Hold a light barbell above your head using a wide grip. Keeping the bar in line with the midline of your body, squat back onto your heels, keeping your chest high and head up. “The bar will want to move forward, so as you sit back try to move it further back,” says Learney. Make sure you sit back through your hips first, and try to get as low as possible without lifting your heels – though if you struggle to begin with you can raise them slightly. Lift over one second back to the initial position (see above for advice on rep tempos). Find more squat technique tips here.

Why to do it “You found this move in the four-week abs plan I put together not so long ago,” says Learney. “The reason it's here again is because if you have tight lats you will not be able to do it.” Work at it as that tightness could cost you later in the workout; this is a light mobility movement designed to stretch and warm up your lats.

A2. Straight-arm pull-downs (superset with exercise A3)

Sets 3-4
Reps 12-15
Rest None
Tempo 1-2-2-1

How to do it Stand facing a cable stack. Reach up and lean forward so your hands form a straight 45-degree line with your hips. The inside of your arms should be running along the line of your ears. Keep your head in a neutral position as you pull the cable down. Then lift your chest and head and become more upright as your hands finish the move behind the line of your body. Reverse the movement and repeat.

Why to do it This movement again gives you a great stretch and contraction through your lats without involving your biceps. “It allows us to attack the back without having to worry about forearm or bicep fatigue,” says Learney. “This means we can superset it with neutral grip pulldowns.”.

A3. Neutral-grip pull-downs (superset with exercise A2)

Sets 3-4
Reps 10-12
Rest 60 seconds
Tempo 1-2-2-1

How to do it Get as upright as possible and pull the cable straight down, with palms facing towards you. Do not lean back. “Focus on keeping your elbows in front of your torso and make sure you give your back a good squeeze for a second [again, see tempo] at the bottom of the movement,” says Learney. If you can’t hold this, you're using too much weight.

Why to do it A neutral grip works with the mechanics of your back and shoulders more effectively. “Pre-fatiguing your lats with the straight-arm pull-downs gives them a good shock,” says Learney. Just keep your form tight.

A4. Wide-grip neutral row

Sets 3
Reps 8-12
Rest 60 seconds
Tempo 1-2-1-2

How to do it Set up either a dual stack cable machine or attach two longer handles to a single stack. With your palms facing each other and in a seated position, pull the weight into your sternum. Your hands should finish the move under your armpits.

Why to do it "This gives a whole new stretch to the back and rear deltoids and also opens your scapulae up," says Learney.

A5. Seated dumb-bell shoulder press (superset with exercises A6 and A7)

Sets 3
Reps 8-10
Rest None
Tempo 1-0-3-1

How to do it The next three exercises comprise a giant superset – performed back-to-back without rest until after the third move. Pay careful attention to your tempo with each. This first press is to be done with a fast concentric (lifting) phase and a slow lowering phase. Sit on a bench with two dumb-bells at your shoulders and press them overhead until your arms lock out. Return to the start position and repeat.

Why to do it This giant set will make you sure you properly attack your shoulders. “Since they’re used in almost all upper-body movements they need to be 'shocked' in order to adapt and change,” says Learney. This will do just that.

A6. Standing lateral raises (superset with exercises A5 and A7)

Sets 3
Reps 12-15
Rest None
Tempo 1-2-2-1

How to do it Standing with your knees slightly flexed, raise two dumb-bells up to your sides to form a capital ‘T’ shape with your body. Tip them slightly forward as you do so, advises Learney. Pause at the top position, then 'pull' the dumb-bell down, squeezing your shoulders throughout.

Why to do it This will help 'cap' the shoulder and give that added width at the top of your physique. “Due to the angles we're working with, even a small amount of muscle here can make a big visible difference,” says Learney.

A7. Leaning cable raises (superset with exercises A6 and A7)

Sets 3
Reps 25-30
Rest 90 seconds
Tempo 1-1-2-1

How to do it With palms facing down, grab a cable at thigh height, leaning away from it. Lift the cable to slightly above shoulder level, then lower over two seconds.

Why to do it “This stresses the shoulders through a slightly enlarged plane to get out of them whatever was left from the previous raises,” says Learney.

Workout B

B1. Reverse shrugs

Sets 3
Reps 15
Rest 60 seconds
Tempo 1-2-2-1

How to do it Hang with an overhand grip on a pull-up bar. Shrug your shoulders so the rest of your body rises up and hold the contraction for a couple of seconds, then return to a full stretch.

Why to do it Reverse shrugs will get you used to initiating your back before any vertical pulling movements – a lot of which are dominated by arm flexion. “This will help kick the habit and get your back going,” says Learney.

B2. Rack/block deadlifts

Sets 4
Reps 6-8
Rest 90 seconds
Tempo 1-0-3-1

How to do it Set up a barbell on either rack pins or, ideally, off some blocks. You want to be pulling from just below your knees. First, push down on the bar, pulling your shoulders back. Hold this position tightly, then drive your hips forward to lift the bar. Slowly return to the starting position, keeping your shoulders back and chest open. Use straps if your grip is giving in.

Why to do it The deadlift will always be the greatest back builder around. “This variation makes the upper-back work hard at keeping the torso upright and allows a good amount of weight to be used,” says Learney.

B3. Reverse-grip barbell rows

Sets 3-4
Reps 10-12
Rest 60 seconds
Tempo 1-2-2-1

How to do it Assume a partial squat position. Lean slightly over the barbell using a slightly-wider-than-shoulder-width underhand grip. From a full stretch, draw the bar into your belly button, following the line marked by your quads.

Why to do it This gives your lats, shoulders and biceps a good hit. “The alternate grip gives some new stimulus to the lats that we haven’t had yet in the program,” says Learney.

B4. Single-arm dumb-bell rows

Sets 3-4
Reps 10-12 each arm
Rest 60 seconds
Tempo 1-2-2-1

How to do it Kneel on a bench with one foot supported by the floor. Set your hips and shoulders so they remain parallel to the floor. Let a single dumb-bell hang alongside your body and draw your elbow to the ceiling, pulling the dumb-bell into your rib cage.

Why to do it This is all about the stretch and drawing the elbow nice and high. “It adds some great thickness to your lats while opening them out nicely at the bottom of the movement,” says Learney.

B5. Military push press (superset with exercises B6 and B7)

Sets 4
Reps 6-8
Rest None
Tempo 1-0-3-1

How to do it It’s giant superset time again: move on to the next exercise without resting after performing a set. Unrack the barbell onto your clavicle, using a shoulder-width grip. Flex your knees as though starting to jump and accelerate the bar overhead – get the timing right and the bar will fly. Hold the bar in line with your ears – with arms locked out – before slowly lowering back to your clavicle.

Why to do it The idea is to get some strong loading on the shoulders using a little assistance from your legs. This move allows a nice slow and hugely overloaded eccentric phase.

B6. Single-arm dumb-bell or kettlebell press (superset with exercises B5 and B7)

Sets 4
Reps 10-12
Rest None
Tempo 1-2-2-1

How to do it Holding at shoulder height, press a dumb-bell or kettlebell overhead from a standing position. “If needs be hold on to something with your spare hand to stop bringing swinging into the movement,” says Learney. Again, move on to a set of the next exercise without resting.

Why to do it This single-arm work will force your torso to work to stay in alignment. Using a kettlebell will change the load distribution and improve stability around your shoulder joints.

B7. Neutral-grip high-incline press (superset with exercises B6 and B7)

Sets 4
Reps 15
Rest 90 seconds
Tempo 1-1-1-1

How to do it Lie down on a high-incline bench (60 degrees or above) and with your palms facing towards you, press the dumb-bells overhead. Squeeze the bench with your shoulders and don’t overreach.

Why to do it This move rounds up the giant set and your workout by adding an extra angle of stimulus for the shoulders.

Monday 11th April - Sun is shining weather is sweeeeet

Tonights Workout

In Attendance: Me and Dixy
Apologies:          Giggsy (Congratulations on your second anniversary bro !)

Choons:               Subliminal Sessions 12 – Erick Morillo

Schedule & Timings
5 x 3 Mins Skipping                                                                                                                                                          15 mins

3 x 3 mins of padwork (1min jab cross- 1min hook hook- im in uppercut uppercut)          9 mins each (total 18mins)

3 x 3 mins of padwork (jab-cross-hook-hook-uppercut-uppercut)                          9 mins each (total 18mins)

3x each
Circuits                                                                                                                                                                                 Total = 9 mins
Burpees               -              30secs
Press Ups            -              30secs
Box Jumps          -              30secs

DB Curls               -              30secs
Squats                  -              30secs
Tricep Dips          -              30secs


3 x each                                                                                                                                                                                Total = 13.5 mins
Abs Circuits
Leg & Hip raises of bench             -              45secs
Ab Roller/ Wheel                             -              45secs

Swiss Ball Hip Bridges                     -              45secs
Decline Crunch                                  -              45secs

Medicine ball splash press ups           -              45secs

Star Jumps                                          -              45secs

Total Minutes B4 Run – 73.5 minutes

15 minute run

Total Minutes – 88.5 Minutes

Heart Attacks And Drinking Warm Water

Heart Attacks And Drinking Warm Water
This is a very good article. Not only about the warm water after your meal, but about Heart Attacks. The Chinese and Japanese drink hot tea with their meals, not cold water, maybe it is time we adopt their drinking habit while eating.

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

Common Symptoms Of Heart Attack...
A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line.

You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we have to survive.

Boxing then football ooooft !!

As u can probably tell from the lack of personal postings this past week I have had little time to train this past week. Work has been hectic and mentally i have been preoccupied however I attempted to readdress the balance last night. Big time !!

Here's how it went: Mr morillo on the pod, giggsy with his usual 15 min late turnin up, drinking coffee, completely oblivious to the fact I needed done by 8pm so I can shower eat and then go play football at half nine !

Started with 3x3 mins of skipping, then straight into padwork. For 4 weeks we have been doing 3x1min each of fast jab crosses, fast uppercuts, fast hooks. Consecutively. This week we started of our first 3min round doin exactly that. For the next 2 rounds however we were able to actually monitor how we would fair in a fight. On a cardiovascular level. We pieced all these moves together in a constant movement, so it went like this: jab-cross-left hook-right hook- left uppercut-right uppercut back into jab and so on. This move was done ina constant flow for the duration of a full two rounds. At one point sweat was drippin from giggsy like someone had poured a bottle of water over his head. Clatty bam !

We ended the session with medicine ball punches. What this entailed was, I held the medicine ball on my stomach an giggsy jab crossed it I'm fast constant movements. Good cardio for him, great abs crunch tense movements from me.

Finally we finished up by standing across from each other and throwing medicine balls in boxing stance. When I caught it I would do a standing twist, keeping my body straight and twisting to the right, then left. Keeping my abs contracted and my core tight. Whilst i did this, giggsy did two pressups and we rotated as such.

Good workout, still felt alert enough and up for football so I bolted to kix and played for two hours. Sweatathon again !

Retired to my bed at 1.30am ready to do it all again today :)

Aye right !!
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Ten Tips for Younger looking Skin

The skin is the largest organ in the body- that’s right it is an organ like the liver heart or kidneys. It has a variety of vital functions ranging from helping with temperature regulation to eliminating toxins and, of course keeping our body together. Imagine the body without a skin covering! It is also the part of our bodies that we show to the world. Yet often we take it for granted.

Many people spend large sums of money on trying to make the skin look better. There is actually no need to spend mega dollars when there are simple things you can do to make your skin look great and inexpensive creams that do the same as the expensive ones.

So here are ten simple tips on how to have great looking skin -

1)   Drink water to hydrate the skin. You need 30ml/kilogram body weight per day of water. You do not need soft drinks.

2)   Get a good supply of Omega 3 fatty acids. These are found in oily fish like salmon, sardines, trout or tuna and also in flaxseed and walnuts. You can also consider an omega 3 supplement.

3)   Cut down on sugary foods. These make the body acidic and are bad for your skin.

4)   Eat more vegetables, which are rich in vitamin A like pumpkin, turnips, broccoli peas and leafy greens.

5)   Eat foods, which are rich in vitamin C like oranges, strawberries, peppers, kale and guava. Vitamin C is an antioxidant and it supports the skins collagen.

6)   Drink green tea. This has a number of useful antioxidants.

7)   Have plenty of fiber in your diet. Have an apple or some nuts as a snack instead of a biscuit.

8)   Have a healthy intestine by taking a pro-biotic. A healthy intestine will mean better absorption of nutrients and the elimination of toxins. Many things can disturb your gut’s bacteria so a pro-biotic can help.

9)   Do regular exercise. This literally will make your skin glow. It stimulates the circulation and hence helps remove toxins.

10)  Do an exfoliation. This can be as simple as using a brush on your skin when you have a shower to remove dead cells. It also helps the lymph circulation.

Most of these are ways of looking after your skin from the inside. The other component is using good quality products on your skin to help with renewal and moisturizing.

When selecting products what you DON’T apply to the skin is as important as what you DO apply.  Preferably use skin care products that don’t contain parabens, mineral oils and other nasties.  Read the labels, just as you would with the foods you eat to make sure your skin care products are free from these ingredients.

We need some sunshine for vitamin D but too much is a problem. Sun damage causes premature aging and can lead to skin cancer.  Wear protective clothing, including a hat and sunglasses together with zinc oxide (minimum SPF 15.)

Looking after your skin and keeping it looking great is easy and need not be expensive. Care for your skin from the inside and the outside.