BEST STACK EVER!!!!

BAGELS BABY

Bagels are a great post workout meal.  They are low in fat and pack lots of simple carbs to replenish your glycogen stores after training!!! Each plain bagel contains around 40g or simple carbs and tastes great! Just remember they are for after training or first thing in the morning only! But if your training hard they are great try spreading your favorite sugary spread on them eg Jam or honey which have there very own benefits but avoid fatty spreads as this will slow digestion and your body needs the carbs straight away. ENJOY!!!

Timing is everything!

When it comes to both training an nutrition timing is so important I cant even start to explain how important!!!! For example doing your cardio and weights in the morning will ramp your metabolism up more than later and night and have you burning those pounds away as the day goes on.  The same applies for what you eat and when.  So let me lay it out for you.

• Simple carbs eg sugary food, white bread pasta and rice should be consumed either first thing in the morning or after a hard training session to replace glycogen stores and create an anabolic state.
• Complex carbs eg wholegrain, brown rice, wholewheat pasta and oats throughout the day to keep you feeling full and releasing energy slowly but not the last meal before bed as this will blunt GH release at night so blunt your growth!!! Keep it light and carb free.
• Fast acting protein eg eggs, whey isolate shakes in the morning and after training to replenish protein stores ASAP.
• Slow digesting protein eg casein shakes, low fat cottage cheese and Greek yogurt at night before bed to stop catabolism (body using muscle for fuel as you ain't eating while you sleep but your still burning calories)
• Healthy fats at night.  These slow down digestion even more so your night time protein can keep you anabolic all night up to 7 hours.

WELCOME BACK!!!

Hey guys I'm back and ready to dish out more info that will have you ripped and ready for the summer and for the rest of your lives!!!

Summertime!!!

Here we are again....summertime, we have holidays coming up and we are feeling the pressure so here are some tips and advice to get you ripped and ready for summer. Like most people I like to try and pack on some size during winter so when I rip up for summer I have slightly more muscle. Many people have unrealistic expectations that they can naturally pack on masses of muscle but in the real world it is gradual but well worth it in the end! Here are some of my top tips to follow in order to become a lean mean fat burning machine.

- avoid carbs late at night stick to protein and healthy fats.
- cut back on salt your body needs it but to much will make you hold water.
- try to drink at least 2 litres of water a day...stay hydrated! Stay ripped!
- up your cardio! Try to aim for 5 sessions a week.
- lower your carb intake and up your protein and healthy fats (see my nutrition maths)
- avoid sugary/simple carbs except for first thing in the morning and after intense training.
- train abs 5 times a week.
- keep food diaries, videos and pics to log your progress.
- don't rely on weighing scales use the mirror and tape measures.
- KEEP AT IT!!!!!!!!!

Exercise of the week!!!

Hanging leg raise pull up

Next time your training your back try to finish off with this little number which combines a behind the neck pull up and hanging leg raises.

Try to build up to 10 reps or if your a pro 20

Just remember form is everything so don't swing!!!!

Dan Helligso PT

Overtrainers beware!!!!

One of the biggest mistakes made when training hard is overtraining. As you start to get into your training and nutrition routine you may find yourself getting a little obsessed and trying to rush results leading to overtraining. This can lead to you feeling constantly tired, demotivated, susceptible to illness and halt results. A very simple was to look at this is by remembering these three rules!!!
1.TRAIN one body part once a week (if you train to your max this is all you body needs)
2.EAT good nutrition is paramount!!! Keep it clean and full of good sources of protein, carbs and healthy fats.
3.REST let your body rest never train a muscle again within 48hrs of first training and try to get at least 7hrs sleep every night.
By following this simple 3 step plan you will succeed!!! Remember you don't grow in the gym you grow out of it! You grow while you rest so remember.......

IT'S NOT A DIET, IT'S A LIFESTYLE!!!!!!

Dan Helligso PT