I would like to point out this fact for you to read and think about:
How many times have you trained and got nowhere?
Have you gone to a gym of some kind and not had a clue what you are doing?
Seen people swinging all kind of weights (doing it all wrong)
Trained you of some kind and not seen the results?
The list goes on so think about it all
I can get you the results you want with a full personal training program designed for your individual needs and time scale, covering every area you need and it does not have to cost the earth. Half the battle is knowing the correct way. People have trained for years that I have seen over the 24 years of training myself and they have never looked any different, that’s because they train wrong and their diets are wrong and they have never bothered to seek good advice that can point them in the right direction. Think about it, I am here to help.
Thanks,
John ( Gym Owner )
If you’re living a fit and healthy lifestyle, include these foods in your diet for the best gains.
COTTAGE CHEESE
This power-packed snack is a great source of both casein and whey protein. For newcomers to the world of fitness, whey protein is not only a staple protein source for bodybuilders, but it’s also a key player in building muscle and burning fat. Casein on the other hand is a slower digesting protein protein, which makes cottage cheese the optimal bedtime choice to help keep your body in an anabolic stage overnight.
PEANUT BUTTER
Besides being packed with protein, essential fatty acids, vitamins, minerals and dietary fiber. Peanut butter is the muscle-building food that is also known to help support the repair of muscles after injury. It makes an ideal addition to your post-workout shake.
SALMON
When it comes to getting lean and packing on the muscle, salmon swims far ahead of its competitors. The fish is extremely high in protein—the typical can of salmon can have up to 30 grams of protein. Another plus that will get you hooked (no pun intended) is that the fats found in salmon are healthier compared to other protein counterparts, chicken and beef.
CHICKEN
Can we say any more about this bodybuilding bird that has become a gym rat’s best friend? Chicken has a good protein-to-fat ratio—the typical 6 oz. chicken breast is approximately 200 calories, 40 grams of protein and only two grams of fat. It’s one of the most versatile foods for salads, wraps, sandwiches or even on it’s own. Whatever your fitness goal, this bird has got you covered.
EGGS
These quick and easy treats are staples to the any fitness meal regimen. They are loaded with approximately 5 to 6 grams of protein at the very low cost of only 60 calories per medium-sized egg. It’s also important to note that eggs are high in BCAAs, which aids in muscular growth and development. Be sure to include a few of these in your daily dietary arsenal.
TUNA
Fish on a budget! Tuna is a perfect food for those of us who want to bulk up our bodies without leaning out our wallets. One can of this budget delicacy contains approximately 41 grams of protein and just 5 grams of fat, all while only costing about $2.50 for a can. However, limit yourself to one can per week due to mercury content.
CHOCOLATE MILK
Muscle is built outside of the gym and ample recovery is critical. What you do in the gym is destroying muscle and with proper nutrition and rest you’ll be able you to complete your gains. After a workout session you have approximately 30 minutes to help replenish lost glycogen stores, replace energy nutrients and preserve lean muscle tissue. Most brands of chocolate milk supply around 20 to 25 grams of carbohydrates and between 8 and 11 grams of protein (per 8 oz.), which makes for an optimal post-workout replenishment choice. Another key selling point to chocolate milk is that it comes from cow’s milk, which contains about 80% casein protein and 20% whey protein. Whey protein amino acids are immediately shoveled right into the muscles and casein protein amino acids are digested slowly over time.
BROCCOLI
Broccoli has more vitamin C than an orange and contains high amounts of antioxidants that will help to repair your muscles and bulk up your immune system. It also contains phytochemicals which have anti-estrogen properties that help lower estrogen levels, increase testosterone and help fight off body fat storage.
BEEF
Beef is perfect for those looking to add size to their frame, while also staying lean. Approximately 100 grams of beef contains 30 grams of high quality protein and is a strong source of creatine and L-carnitine, which have both been shown to boost cardiovascular health and aid in muscle growth. You wonder why gym goer’s have been coined “meatheads.” But before you run to your local butcher, take these quick tips: Always ask to have your meat wrapped in paper as opposed to plastic and opt for the leanest cuts such as top round and flank steak.
This great article was written by Mens Fitness.
For many people, building muscle is not that easy to do. In fact, muscle gain is often believed to be ‘programmed’ into our genetics when we are born. You will also find that it is much easier to build up muscle mass if you are young and male. There are a number of tips that you can rely on if you want to increase the amount of muscle that you are going to build up, let’s take a little look at a few of them.
Perhaps the biggest tip is to include a lot of protein in your diet. You can obtain this from a number of food sources, although many people do suggest that you have things such as ‘protein’ shakes. Proteins are often known as the ‘building blocks of the human body’, and it is these that go into building up the muscles, as well as repairing them when they suffer wear as a result of a workout. They also help give us the energy that we require in order to push our bodies to ‘the max’. Without proteins, you are not going to build up muscle mass.You should never attempt to lose weight and put on muscle at the same time, this is in fact contradictory. Instead you will want to increase your calorie intake if anything. Don’t worry though, if you are working out, you will be burning it off. Remember, you need energy to exercise.Muscle growth occurs when you push your muscles over the edge. Your muscles are ‘lazy’. They will only grow if they have a need to do so. Therefore you will want to have an intensive work out at the gym with heavy lifting involved. This will hopefully push your muscles to the point where they need to grow in order to cope.
You will also want to leave about a 1 minute gap between sets. This helps increase the amount of lactic acid within your muscles. Research has shown that this helps stimulate growth within the muscles. It will also mean that you are pushing your muscles that much closer to ‘fatigue’, which as mentioned before, is going to substantially increase your chances of putting on muscle mass.
You will need to constantly work in order to build up your muscle. This means visiting the gym at least three times a week in order to train. As you become more experienced you may wish to visit more often, otherwise you may not see substantial muscle growth any longer. When you are at the gym, you will want to target three exercises; the squat, the deadlift and the bench press. These 3 exercises are mass builders and have been known to increase muscle gain substantially.
Finally, ensure that you get enough sleep. Muscle growth occurs when we rest, and if you don’t do it often, you will find that you are not achieving the muscle gain that you wish to.
Follow just a few of these tips and you will find that you are that much closer to gaining that ‘perfect’ body that you are aiming for. Remember, you will not be able to build up muscle without weight training, so head to the Fitness World Gym today. You may also benefit from a personal trainer for your exercises and diet, John can customise a plan that suits you and your work schedule.
If you are looking to get fit in Ormskirk then you will need to establish a proper exercise regime first. In our experience here at Fitness World Gym, one of the best ways to establish a proper workout regime which you stick to is to sign up to a gym. Not only will the equipment that you need be there, it will also give you an incentive to work out if you are paying for a gym subscription.
One of the most basic things that you need to be carrying out in order to improve your fitness levels are cardio exercises. These exercises are designed to get your heart beating, and to get you breathing a little better. You should be doing at least thirty minutes of cardio every single day if you want to benefit from it. Don’t worry though, it isn’t too ‘strenuous’. It may involve running on a machine or using a spinning bike at your local gym. As long as it is getting your heart beating fast, then you are going to achieve benefit. This is probably one of the best ways in which you can lose weight.
You cannot do just cardio if you want to increase your fitness though. You will need to mix it up with additional exercises. This includes ‘stretching’ before you carry out your exercises at the gym. Not only will this prevent you from becoming injured, but it is going to increase your flexibility which is going to benefit you substantially.
You will also want to incorporate some sort of resistance training. Remember, weight training isn’t just about building up muscles; it is about removing body fat and helping you achieve a much fitter and healthier body. In fact, unless you really try it can be quite difficult to build up muscle mass. You will want to aim for the lighter weights in the gym first, but aim for more reps when lifting. This will help build up your endurance and fitness levels as a result. If you are looking to achieve slightly larger muscles then aim for heavier weights, but a lower amount of repetitions. It is always good to seek advice when lifting heavy and its important to have the right technique. If you need any advice ask one of the personal trainers at the Fitness World Gym.
It is also important that you stick to a regular schedule. It will be much harder getting fit if you work out on a sporadic basis. Set a certain time that you are going to be in that gym, preferably at least three times a week, and stick to it. Try not to let anything stand in your way! You may find that a ‘workout buddy’ at the gym is exactly what you need to provide you with extra motivation. Our personal trainers at the Fitness World Gym can provide training for up to 3 people at any one time so it can be fun getting fit with friends and with the help of a professional. A personal trainer will help ‘wear’ you into the regime, and provide any tips on getting fit with exercise that we haven’t covered here. It doesn’t matter how ‘unfit’ you are, you will become fit, it all about the effort you put in and sticking it out.
Remember we are here to help and provide free consultations, give us a call today on 01695 571 125 and take that first step to getting fit.