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Magnesium Supplementation

Magnesium is essential and the fourth most abundant mineral in our body, it helps maintain normal muscle and nerve function in our bodies. I have found it to be an essential supplement in order for myself to feel calm and relaxed it cured anxiety for me and I feel it is an essential supplement everyone should take. Continue reading ‘Magnesium Supplementation’

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How to keep fit while Traveling/Working

How to keep fit while Traveling/Working

Fitness and Nutrition while on Holiday/Travelling harder than we come to expect, staying in shape during these times can be a test of will and dedication. I have picked up the following tips that helped me keep in shape during my busiest periods;

-Eat a light breakfast or fast if you do not exercise that morning. Usually I will get up and get going picking up a black coffee en route followed by some fresh fruit/nuts and cold water. This normally keeps me full until midday time if I haven’t exercised. Plus it keeps me mentally sharp and feeling light. If I do exercise that morning I will have a more substantial breakfast around 1 hour after the workout something along the lines of some eggs/bacon and fruit or a high fiber breakfast like yoghurt, nuts and berries.

-If I go out for a big dinner where I overeat I will normally skip breakfast and just drink water especially if I had substantial fats and red meat in the evening meal. Our bodies are very efficient at conserving proteins and therefore we are fine to cleanse in the morning. This depends of course on how you feel in the morning just listen to your hunger.

Drink Coffee this stuff is amazing it helps me keep focused whilst giving me a mood boost. Not to mention its health benefits and cleansing properties. Make it black and have it while your on an empty stomach. First thing in the morning is a great time as it will boost your metabolism and get you feeling good for the day.

Improvise with your workouts; Go for short runs with sprints and jumping squats mixed in, do pull-ups in playgrounds and do loads of pushups (Put some books in a backpack to add weight to these), Use your suitcase as a weight. Keep your workouts short and intense and play as much as you can.

Want a $10 (or less) gym? Buy a used backpack. Now do sets of 10 reps for 3 sets of pushups, pullups, lunges (up a hill), 1 legged squats and put weights/sand/water/books in the backpack. No excuse not to workout, adjust weights as needed….and if you really want some fun, hold the weighted backpack over your head while you lunge up a hill (disclaimer – my version of fun may be different from yours).

Try to explore by renting bike’s or going for Jog’s if your in a new city.

Don’t get too tied up with what you eat! often its out of control we need to socialize and that may mean eating pizza, ice cream, cake whatever. Just try to eat wholesome foods 80% of the time and eat what life throws at you for the other 20%. If you feel guilty about eating something DON’T just workout a little bit harder the next day, to burn off the extra glycogen stores you built up. I usually find after an evening of bad eating my will to eat well and exercise is far stronger.

Enjoy the Fresh Local things. I always find that when traveling the best foods are always things like the local fruits and vegetables or cheese’s so enjoy these things. They are great for you and are something you won’t be able to get again at home.

Eat when your hungry. I mean really hungry not at a small hunger pang. Stick to whole foods when possible, a great post about this is at the modern forager.

-Take a good Multi-vitamin and and Cod Liver Oil. Also keep Zinc Lozenges (Gluconate) at hand for times when your tired or starting to feel run down. These are essential supplements and are needed to bolster the immune system while traveling.

-If you have a big dinner with drinks (wine/beer) etc and over indulge go for a quick run fasted in the morning, this will help flush the toxins out of your body and burn up last nights food. This is a great time to exercise while traveling as it leaves you with the rest of the day to do what you want.

-Remember to keep your brain fit. When travelling you have less distractions and more time to read. Don’t let this oppurtunity slip, remember;

This time next year the only things that will change are the books you read and the people you meet 

Finally Enjoy the journey have fun, try new things and keep fit. At times it will seem hard to go for a workout or run but you will always feel better afterwards.

Great Article on Nutrition and recovery

From the New York Times a must read:

NY Times on Recovery Nutrition

Also a superb article from Project Fit IF Life Blog just cropped up. Important lessons for living simply!

What I’ve been reading this week….

Some really good stuff on the net check it out;

5 Things your missing

Am I a Food Elitist? are you?

Q&A with Dalai Lama

Best way to cook your veggies?

Enjoy!

My Top Tips for Muscle gain without fat!

I have always struggled to gain mass and always felt that mass came with too much added fat when I ate 5 times a day. Recently though thanks to site’s like Art Devaney and the IF life I have developed simple methods for a gaining mass whilst staying lean. I am going to keep it very simple and will also stick in a sample workout.

Eat when you are hungry. I mean genuine hunger not at the slightest hunger pang, make sure you eat good whole food; Prepare a huge salad with things like avocado, olives and good oils. Have eggs and fruit for breakfast. One of the most important things I have relaised in recent months is tat muscle gain is a hormonal occurrence all you can do is trigger it by working out and feeding your body good wholesome foods.

I normally eat 3 times a day but graze on berries, nuts and vegetables throughout the day. I will make a post on a sample menu soon. The basic premise is good wholesome food, when hungry and eat well.

Optimize your Growth Hormone output. My main tips for achieving this are to go to bed slightly hungry (no food for 2-3 hours before) Also do not eat anything for 1-2 hours after GH releasing activities (Sprints, weights etc)

Supplements. This one is simple take a high quality Cod Liver Oil which gives you roughly 10,00iu of Vitamin A per day (usually 1 tbsp). Also take a good quality Zinc and Magnesium supplement (before bed). Also consider taking kelp and a B complex.

Enjoy Life. Have a glass of wine or a beer with dinner, Socialize with good people and practice being zen and calm. If you are not relaxed your body will not be keen to build muscle. Also do not worry about eating bad food once in a while, treat yourself to that slice of cake once a week, or have a pizza. Just add an extra 10 minutes cardio next time you workout if you feel bad about it.

Sample workout– Thsis is a simple plan for working out for muscle gain, it is based on power law training so it is to be done in the 15-8-4 format with little/no rest.

  • 4-5 20 second sprints on a stationary bike with 1 minute slow pace in between each one.
  • Front Squats or Thrusters (Alternate)
  • Dumbbell Pullover
  • Bent Over Row
  • Incline Bench Press
  • Dips (Weighted if you can)
  • Standing Barbell bicep curls
  • Weighted Ab crunches
  • Nice walk as a cool down

Thats is each excersise 15-8-4 reps shouldnt take longer than 20-30 minutes if your working out ferosiously. Just do this 2-3 times a week. Eat food 1-2 hours later. Also try to increase the weight you are pushing with each week.

200 push-ups

Recently I have been traveling and finding it hard to get workouts in due to time constraints. What I have been doing is a tip I got from Matthew Mcconaughey who recommends doing 200 push-ups a day. I basically will do 200 pushups from when I wake up and they will normally take about 20-25 minutes grips vary as do reps per set but they finally get done. Its a great workout and leaves your whole body pretty sore the next day.

Also as I’m in New York I have been trying to get in as much walking as I can, whilst being energetic whilst opening doors and climbing stairs. This covers the ‘play’ aspect and keeps me moving.

As for nutrition, this has been slipping due to family eating situations, in spite of the cheesecake and cereal I have managed to stay pretty evolutionary with my meals, loads of salmon, chicken prawns and beef even some oysters last night!!

BTW the Matthew Mcconaughey article linked above is great, they guy has a superb insight on life, training and living.

Quick morning jog

This mornings workout was done after a cup of coffee (Black) I went out planning to have fun during a short jog. I ended up doing some downhill sprints, these are very refreshing and energizing and almost feel like a tonic for the body. They are simple just walk up a small hill and sprint down as fast as you can and repeat a few times.

I also threw in some pushups during the run not too many just enough to warm up and gain a slight pump. I threw some sidestepping into the jog as well. The workout took about 25 minutes and left me feeling refreshed. Breakfast was about 1 hour after the workout ended.

I picked up the tip on downhill sprints from Arthur De Vaney’s website while browsing through his archives. They are extremely enjoyable and seem to give the body a rush of excitement and provoke rejuvenation to some extent. Well worth throwing into days when you play.

Breakfast was;

-1 egg

-Some Pastrami

-Berries and an apple