arfitnesslifestyle

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How to Bench Press Correctly.

Step 1: Grab the bar at an equal distance on each side of the bar. For most lifters, this is typically around shoulder width, or slightly greater than shoulder width apart. Squeeze very tightly to create tension in your hands, forearms, upper arms, shoulders, back and chest.

Step 2: Take a deep breath, arch your back, driving your chest upwards and pulling your shoulder blades back and down into the bench.

Step 3: Plant your feet and drive them downward. Squeeze your glutes to tighten up your hips and lock them into place.

Step 4: Unrack the weight safely(with the help of a spotter) and move the bar directly over your chest WITHOUT losing the tension in your upper back or allowing your chest to collapse.

Step 5: Reset your air by taking another big breath. Hold your breath and tighten up.

Step 6: With your entire body as tight as possible, row the weight downward under control until it reaches your chest. Ensure that your wrists and elbows stay in alignment. This will give you the best leverage and keep the weight centered.

Step 7: Without allowing your chest to collapse or losing any tension, coordinate your leg drive with driving the bar powerfully back to lockout.

Step 8: Reset your breath and repeat for the next repetition.

Todays meals….who says you can’t eat healthy round a busy schedule?

Get off your arse, stop making excuses, and plan ahead. A couple of hours on a sunday evening means i don’t have to worry about it during the week, throw in a fresh salad the night before, and you are good to go! It saves me money, and makes my life that much easier, allowing me to spend time on other important things.

No Excuses

CHEAT DAY…

I get a lot of questions about nutrition, specifically cheat days, and the benefits associated with allowing yourself to indulge. There are very mixed opinions on this topic, but personally i am a very big believer in this. Most diets fail from being too extreme, by depriving your body of carbohydrates and fat for an extended period of time, you will experience intense craving - this is where 75% of diets fail. If you give in and binge, you can feel guilty afterwards and often thats not where it stops. It’s a vicious cycle that can ruin your motivation and goals.

The solution? A weekly cheat meal that’s planned. Once a week, eat a meal of whatever you’re craving. Pizza, ice cream, and cheeseburgers are all fair game. The reasoning behind this strategy is more than to give you a break from eating clean. A weekly splurge can help you stay on a healthy eating plan for the long term and boost your metabolism, among other benefits.

The primary advantage of incorporating them into your nutrition regimen is that doing so will help boost your metabolism. After a long time on a strict diet, your body starts to adapt and progress can plateau. Consuming a high calorie meal once a week pushes your metabolism into overdrive by forcing it to break down a meal much larger than normal.

Another great benefit of a cheat is that it provides energy for the following week of workouts. An influx of carbs replenishes your body’s glycogen stores, giving you energy for the next week of workouts.

Think about this…

If i was to eat a whole load of unhealthy foods every meal for 6 days of the week, then have a salad one day of the week, is that going to stop me from being fat? NO! Now flip it the other way, if you eat well for 6 days of the week, then allow yourself to indulge for a day, you WILL see results, and you WILL stick to your diet, and that day will not affect your progress.

If ‘The Rock’ does it…

No Excuses.

How to avoid eating junk food!

Many people find it hard to resist the urges and temptations of these ‘snacks’ mainly because they are everywhere you go, and once you start, it becomes a downward spiral. Foods like biscuits, cakes, soft drinks, chocolates and other refined sweet foods usually indicate dehydration, a lack of or imbalances in your blood sugar, chromium and magnesium levels in your body.

Once we have one of these types of foods, our body then begins to crave these sugary carbs, we indulge again, And we end up just suppressing the cravings temporarily but having them again later. One way of overcoming this craving is to snack on fruits which provides you with natural sugars, rather than refined sugars (bad sugars) or simply get in the habit of drinking more water - often we mistake dehydration for hunger.

Another good way of avoiding junk food is by surrounding yourself with healthy foods/snacks - get rid of all the unhealthy foods in you cupboard that you keep eating and replace them with healthy foods, Avoid the temptation by removing the temptations.

Personally If I have some chocolate or junk food lying around the house, there is every chance that at some point I will eat it, that’s not because I want it or need it, that is solely because it’s there, if it wasn’t I wouldn’t eat it, simple as that. Don’t get me wrong, i like a chocolate bar every now and then, but i use it as a treat, rather than a regular snack

Be a smart shopper.

5

Guilt free Cauliflower Pizza :)

At first i was very skeptical about this, but i kept seeing the recipe pop up everywhere with people raving about how good it is, so i thought id give it a go!….wow! So good man, so easy to make, tastes good, and doesnt have the high amount of calories a normal pizza does! Winning! Definitely recommend trying it, here is the recipe i followed below:

Ingredients (serves 2):

Base:

-1 big cauliflower (size of your head)
-4 eggs
-8 table spoons of flour (can use ground almonds instead if you want gluten free)

Toppings:

Up to you what you want on yours, i put:
-tomato puree
-pesto
-onions
-spinach
-chili flakes
-chili oil
-and topped with grated cheese.

Method:

-pre heat oven gas mark 200
-Grate cauliflower
-Microwave or sauté cauliflower for 5-6 mins
-Put grated cauliflower into a tea towel, and squeeze all the water out (quite alot comes out)
-Then add eggs and flour and mix.
-Spread evenly on grease proofed tray.
-Put in oven for 18 mins.
-Take out, add toppings, and put back in for another 5-10 mins. Nice and easy.

Give it a go, and let me know how you get on, would love to see some pictures of other peoples efforts.

No Excuses

By far the hardest part of following a healthy and active lifestyle is the start!

Your body aches more than you ever thought possible, your cravings are stronger than ever before in the first week or so, and all you want to do is go back to bed or have yourself a pizza; this is where most diets fail, its much EASIER to just give in, and do what we we have always done, but if we do that, we will always get what we have always got. If you want to change your lifestyle, you will need to be strong, dig deep and use that will power to keep you on track.

Take that first step, be strong, and i guarantee you WILL see results! Get into a routine, and soon it will be a walk in the park :)

No Excuses.

2

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How to perform a squat correctly

- Create a solid base with your feet about shoulder-width apart. Get below the bar and bend your knees slightly. You’ll want equal weight distribution throughout each foot during the exercise.


- Place the bar over your trapezius muscle, not over your neck, and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable, usually about six inches (15cm) from your shoulders.


- Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, chest out, back strong and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.


- Look straight ahead. Keeping your back straight, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat. Go way down, and you’ll feel it in every muscle in your leg. This will give you a really strong core along with strong legs and a strong back.


- Try not to extend your knees past your toes as this will increase the likelihood of damage to the patellar tendon and ligament in the knee If you’re doing the squats right, you will get those gains you have been looking for.