Cashback On Your Amazon Shopping

Gymcrazium is now integrated with Amazon and various other websites. If you do your shopping through my site it will not cost you anything extra and I will share half the percentage I receive from the company you buy with. If you simply click through the links on here on to the website and buy whatever you need - or use the amazon search tool, I will receive a report back at the end of each month to tell me how much has been spent on what and then I will give you some of your money back - SIMPLES!

Just send me a message telling me what you bought and when and let me know how you want to be paid your cashback, couldn't be easier.

As always suggestions are welcome.

Chris

Tip of the day - Effortless Fat Loss

 Effortless Fat Loss

A common myth is that people think losing fat is hard and requires lots of cardio, it is much more in the mind.  You can choose between a healthy option and an unhealthy one - half of the battle is knowing what is healthy and what isn't, the other half is choosing the healthy option.  If you can increase your resting metabolic rate (the amount of energy your body needs just to function) you will burn fat without even lifting a finger.

The thing is providing you exercise you can still eat the occasional treat but it is a lot about timing.  You can eat a chocolate bar just before or just after a workout and it will help give you the energy you need for the workout or help shuttle nutrients in to your hungry muscles immediately after the workout.  If you eat a chocolate bar while sat at your desk working, the chances are the sugar will overload your pancreas and cause the excess energy to be stored on the body as fat.

This article is about effortless fat loss, so we will concentrate on ways you can lose fat without even exercising.  The first and maybe the most important nutrient when looking to lose fat is protein.  Protein will not only help you stay feeling full up but because of the energy required by the body to break it down to use it, you will use calories and increase your resting metabolic rate simply digesting.  If you are looking to lose fat you should aim to consume some form of protein every 3 hours you are awake, the sources of protein should mainly be healthy options but you can always have some treat proteins and they wont do much damage unless accompanied by carbs.  Eating a burger on its own it fine when trying to lose fat but eat it with a bun and chips and you will overload the pancreas with unused energy which again will be stored on the body as fat.

Healthy Protein Sources For Fat Loss:

• Chicken/Turkey
• Lean Beef/Pork/Turkey Mince (cooked with fat drained off)
• Unsalted Nuts
• Low Fat Cottage Cheese
• Skimmed Milk
• Egg Whites
• Salmon/Mackeral
• Pork Chops (do not eat rind)
• Whey Protein Drinks

Other natural things that can increase your resting metabolic rate include weight training, green tea, spicy food and fish oil supplements.

Heavy weight training has been shown to increase your resting metabolic rate (RMR) by up to 200 calories a day more for two days after you have trained due to the extra energy your body requires to repair the muscles and the additional sectretion of the bodies own anabolic hormones which is triggered by heavy weight training.

Green tea and spicy food both have proven thermogenic properties which increase the bodies core temperature and melt the fat from your body thus increasing your RMR by up to 200 calories a day and the fish oil aids the body in flushing the stored fat from your system.

Other points to note is that a high dairy calcium diet has also shown to increase your RMR which is why low fat cottage cheese is ideal to aid fat loss.

In summary to burn fat without even having to do any cardio, follow these simple principles and reap the results!

Supplements - An Introduction

Supplements – An Introduction

Supplements are a must for anyone looking to maintain a good physique or even just to keep a healthy lifestyle.

This is a basic introduction to the core supplements available, going forward we will be reviewing individual brands and telling you whats hot and whats not in the supplement world.

Whey Protein

As a foundation for muscle gains, quality protein supplementation is without equal. The best absorbed form - often used specifically post-workout, with meals to round out one's protein balance - is whey protein.  Whey Protein has a high biological value and is extremely convenient to take. 

While protein obtained from food sources can provide more sustained protein levels (especially prior to bed to offset the fasting period that usually occurs during sleep), whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects. 

Whey protein is best used twice a day - directly after training and first thing in the morning upon rising before breakfast to ensure a rapid uptake of protein to restore the drop in nitrogen levels from the previous night's sleeping/fasting state. 

It is worth noting that to fully preclude this 8-10 hour fast one would need to wake once or twice throughout the night to consume protein. Thus, taking protein immediately upon waking is essential, and whey is, in my experience, the best form to take at this time.

Branched Chain Amino Acids (BCAAs)

Taking Branch Chain Amino Acids regularly you will witness a noticeable improvement in muscle density and my recovery rate will also increased exponentially. As essential aminos, the BCAAs (Leucine, isoleucine and valine) must be taken through the foods we eat. 

As the only three aminos metablizes directly by muscle tissue they are especially important for the immediate recovery of muscle tissue. They are used to build new proteins after hard training. As a primary muscle-building insurance policy, BCAAs should be on the top of anyone's supplement list. 

L-Glutamine

Considered a conditionally essential amino acid, L-Glutamine comprises up to 60 percent of free-from amino acids circulating in muscle tissue and is critical for muscle recovery. 

When other tissues need L-glutamine (for immune purposes, for example, of which L-glutamine is essential) they will often leach this amino from muscle stores, so supplementing it makes sense. 

If the muscles and the rest of the bodily systems have an abundant supply of L-glutamine, muscle tissue will be less likely depleted under conditions of stress. After a hard training session L-glutamine levels will be reduced throughout the body by as much as 50 percent. 

 The best way to supplement L-glutamine is to take 5 grams 3-4 times per day so the body has a constant supply. Adding it to protein shakes is an excellent way to include it in one's diet.

Creatine

When creatine hit the shelves in the early '90s, it quickly became the supplement of choice for athletes the world over. 

A supplement that can support increases in size and strength - as attested to by countless scientific studies – Creatine (monohydrate, the version that, despite many new revolutionary forms, still seems to work best in the long run) will, for most, boost lean muscle mass and amplify strength gains. 

It increases muscle energy, allowing one to train harder and to reap the results. And secondly, it hydrates muscle tissue, which, over time, causes them to become bigger and stronger. 

Naturally produced in the kidneys, pancreas and liver, creatine is transported to muscle tissue where it is transformed into creatine phosphate, from which the energy molecule ATP is produced to regenerate the muscles' ability to contract and generate power during short-burst (anaerobic) activity. This translates to more productive workouts and faster muscle growth. 

Though produced in the body, these levels are sufficient only for ongoing cellular function, not massive muscle growth, which in itself is not at all conducive for survival purposes. 

Relying on nutrition to significantly boost creatine is futile in that many pounds of raw meat would need to be eaten to extract five grams of creatine, the quantity provided in one teaspoon of creatine monohydrate powder. So supplementation is necessary to realize creatine's full benefits. 

Omega-3 Fish Oil

The many health benefits to be derived from eating fatty fish such as salmon and mackerel are well documented.

However, due to various contaminants, purity and quantity of essential fatty acids supplied, availability and price, gaining valuable Omega-3 fatty acids from these sources is often not ideal. Fish Oil in supplemental form, on the other hand, provides the perfect ratio of these Omega-3's in the purest and most concentrated way possible. 

To improve performance and build muscle a healthy physical state must first be attained as muscle can only grow when the right conditions are in place to do so. Omega-3 fatty acids may support blood circulation to allow nutrients such as Protein and Carbohydrates to reach muscle and exert their effects. 

Omega-3s may also assist fat loss through maximizing Metabolic rate and helping to form a foundation from which thermogenesis (body fat melting) can occur. Joint lubrication and cardio health are also major benefits to be derived from Omega-3 supplementation.

Introduction to Nutrition

Introduction to Nutrition

This is a very basic introduction to nutrition and sets out the guidelines for the three main food groups.

In order to calculate your proper macronutrient amounts, you'll need to know your lean body mass. Your lean body mass is calculated by the following equation: weight - (weight (body fat / 100)).

Protein

Eat 1 gram of protein for every 1 pound of lean body mass. If you weigh 200lbs and are 20% body fat, than your fat mass is 40lbs. Your lean body mass is 200-40= 160lbs. You should eat 160 grams of protein per day.

Tips:

• Eat mostly natural and lean proteins (fish, egg whites, etc.)
• Avoid higher fat and processed proteins (bacon, salami, etc.)

Carbohydrate

If your primary goal is fat loss, eat roughly the same amount of carbohydrates as protein per day, or 1 gram of carbohydrate for every 1 pound of lean body mass. The person in our above example should eat 160 grams of carbohydrates per day.  Try to avoid starchy carbs after 6pm unless you are training or playing sport such as football.

If your primary goal is building muscle, eat 1.5-2.0 grams of carbohydrate for every 1 pound of lean body mass. The person in our above example should eat 240-320 grams of carbohydrate per day.

Tips:

• Eat natural starches and whole fruits as your primary source.
• Avoid sugar and refined starches.
• Eat as many non-starchy vegetables (broccoli, carrots etc) as you wish as they don't significantly impact your caloric total.

Fats

Eat 1/4g to 1/3g of fat for every 1lb of lean body mass. In the above example, this person should eat (160g X1/4 to 1/3g/lb) = 40-53 g of fat per day.

Tips:

• Emphasize healthy fats as a by-product of your protein sources.
• Avoid trans-fats and excessive saturated fats.
• Eat as much fish oils or linseed oils as possible.

Meal Timing

Spread nutritional intake evenly over a minimum of 6 meals/snacks a day. Totals will vary somewhat, but do your best to spread nutrients out as evenly as possible.  In this example, this person should theoretically eat roughly 32g of protein, 32-64g of carbohydrate, and 8-11g of fat at each of 6 meals.

Tips:

• Make sure to eat one of those meals/snacks within 45 minutes of exercising.

Weight Training 1

Training Plan 1

Whatever you goals – muscle gain or weight loss a good weight training routine should form the backbone of your workouts.  Weight training increases metabolism so your body burns fat even when you are not working out.

A typical split would be like this:

• Day 1: Legs/Abs
• Day 2: Chest
• Day 3: Back/Abs
• Day 4: Rest
• Day 5: Shoulder/Abs
• Day 6: Arms
• Day 7: Rest

Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh. 

Instead of training five days in a row, it is also beneficial to rest in between training days to allow the Central Nervous System to get proper recovery. This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet. 

Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.

For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises.

An example would be like this (for each of these the numbers at the end are “the number of sets”x”the number of reps” – so for full squats you would need five sets of 3 reps then pause then 2 reps then pause then 1 rep):

Day 1: Legs:

• Full Squat 5x3,2,1
• Leg Press 3-4x8-10
• Hamstring Curl 3-4x8-10
• Knee Extension 3x12-15
• Calf Raises 3x12-15

Day 2: Chest:

• Incline Bench Press 5x3,2,1
• DB (dumbbell) Bench Press 3-4x8-10
• DB Flyes 3-4x8-10
• Pec Dec 3x12-15
• Chest Pullover 3x12-15

Day 3: Back:

• Weighted Wide Grip Pull-up 5x3,2,1*
• Barbell Row 3-4x8-10
• Straight Arm Pulldown 3-4x8-10
• Shrugs 3x12-15
• Seated Pulldown 3x12-15

Day 4: Rest:

Day 5: Shoulder:

• Push Press 5x3,2,1
• Upright Row 3-4x8-10
• Incline Side Raises 3-4x8-10
• Front Raise 3x12-15
• Bentover Cable Side Raise 3x12-15

Day 6: Arms:

• Preacher Curl 5x3,2,1*
• Decline Tricep Extension 3-4x8-10
• Hammer Curl 3-4x8-10
• Parallel Dips 3x12-15
• Calf Raises 3x12-15

 *Bicep exercise has been chosen instead of tricep as the main lift because the triceps were used during chest days, therefore having it as a main lift isn't as important as the bicep. However, this is completely optional. If a trainee will like he/she is lacking on tricep, then feel free to substitute it with a tricep exercise.

Day 7: Rest:

-> Abdominal Workout:

While there are many ways to target the abs, a mixture of heavy and light lifts yield the best result. Doing nothing but a high volume of crunches and side bends to lose fat around the abdominal region is a common mistake that many trainees make. Diet and proper nutrition are the key to a solid 6-pack.

• Weighted Crunches 5x5
• Leg Raise 3x10-12
• Cable Crunch 3x10-12
• Planks 3x until failure

In the next blog post we will explore nutrition and how it can be used to increase muscle mass, reduce fat and generally improve your health and Well Being.