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4

Lemon and Honey Cold Crusher

What?
1 tbsp 5+ Manuka Honey, Green Tea, ½ Lemon, Mint Leaves

How?
Brew a large mug of green tea, Chop half a lemon into slices, combine the rest of the ingredients in a protein shaker and mix well.

Why?
Honey has been shown to be more effective than conventional drugs for soothing a sore throat or cough. 5+ Manuka Honey has anti-microbal properties and has even been shown to be effective against certain forms of MRSA virus! Lemons are a great source of vitamin C which helps strengthen the immune system. Mint leaves help to eliminate toxins from the body and provide a refreshing taste to wake you up in the morning! Green tea has tons of health benefits which you can read about here.

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6

Strength & Hypertrophy Workout v1.0
Day 3 - Legs

The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!

1 - Squat 6 x 3

2 - Squat 2 x 6 then 3 x 10-12

3 - Straight-leg Deadlift 4 x 8-10

4A - Leg Curl 3 x 10-12
4B - Leg Press 3 x 10-12

5 - Seated Calf Raise 4 x 15-20

Train. Eat. Gain.

anonymous asked:

Cheat meals. What exactly does it mean?

A cheat meal is when you break your own rules when it comes to nutrition by eating a large amount of something you shouldn’t. Let’s say you don’t eat any fast food as part of your normal diet, if you go and order a family bucket of fried chicken and eat the whole thing to yourself then that’s a cheat meal! If you have one cheat meal a week, then you’re eating clean 96% of the time - not bad at all! One cheat meal won’t ruin your progress.

Some people plan in a weekly cheat meal as part of their diet, this can be a good thing as it can help motivate you to eat clean the rest of the time. I think a better approach is to try to avoid cheat meals but allow yourself to let loose a little when the opportunity presents itself (e.g. family meal, eating out with friends, unable to get anything else). Just make sure you limit yourself to about once a week and don’t let a cheat meal turn into a cheat day!

- Ben

Train. Eat. Gain.

Could Green Tea Make You Live Forever?

Green tea is really one of the greatest of super foods. It contains potent antioxidants and can help to prevent cardiovascular disease, kill cancer cells, fight signs of ageing, help with weight loss and help to stabilise blood sugar levels. It should be the hot drink of choice for anyone wanting to get in shape.

I have been drinking green tea every day for the last few years, originally for the health benefits but now just because I love the taste. Most people turn their nose up at the idea of drinking green tea because apparently it “tastes bad”. Usually this is because they have brewed it wrong! Imagine cooking a fillet steak in the microwave - a delicious cut of meat ruined in 60 seconds!

So, how do you brew a green tea? Firstly, the water cannot be boiling or it will taste terrible! You want your water to be at around 80 degrees C. This can be achieved by mixing 4 parts boiling water with one part cold water. Secondly, you can’t brew the tea for too long. 1-2 minutes is all that’s required, any longer and again, it will taste terrible. When you get it right the taste is delicate and refreshing and green tea in general will do you a world of good!

Train.Eat.Gain.