Sports and Fitness Vblog

In the video below our team member (Kevin and David) engage in physical activity which promotes their fitness and wellbeing. The team members are playing two sports that being basketball and soccer. With also some general fitness activities being push ups, sprints and barbell curls. The video encapsulates the fundamental ideologies behind fitness and sport which is to have fun and be happy. 

           

Published by Kevin and David

WHen You Have ACHIEVED Your Fitness Goals

ENJOY life. 

So its been a 12 week roller coaster but you've made it. You're in the best shape of your life. You've acquired a new sense of happiness and confidence. You wake up with a big smile every morning and it feels like nothing is impossible. So what now?

This part of your life is called happiness. Go on Vacation. Do things that you wouldn’t usually do, appreciate your new confidence and happy feeling about yourself. Ask that special someone out on a date. YOU deserve it. You worked for it.

But always remember after momentarily enjoying life. Make sure you dont let go of the work ethic you have learnt and crafted to ensure that you maintain your happiness.  

Published by Kevin 

References:

Image: http://oi50.tinypic.com/332b6z6.jpg

Fitness Motivators and Role Models

We look up to those who have what we want. We envision our lifestyle if we had the riches and privileges of certain individuals. This is what drives us to push beyond our usual boundaries and strive for greatness. It is important that you set yourself a goal physique. It is important that you envision that physique and strive for it everyday in your fitness pursuit. Looking at individuals who have achieved greatness in fitness will motivate and inspire; it is the hope that you can and will one day live the riches their life infuses.

Some fitness motivators and role models include:

• Greg Plitt
• Josef Rakich
• Rob Riches
• Zyzz
• Jeff seid

In the Youtube clip below, most of the fitness role models I have mentioned above make an appearance:

              

Published by Kevin

References:
Video: https://www.youtube.com/watch?v=2jM_bHLno9s

Image: https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xpa1/t31.0-8/1397322_448729295232507_2080113128_o.jpg

The Importance of Re-Feed Days

What is a Re-Feed day?

A Re-Feed day is a day where you increase your carbohydrate intake by 100% or more, increasing your calories up to maintenance level or slightly above. 

Who Needs a Re-Feed Day?

A re-feed day is only needed to be included in your diet if you are cutting and in a calorie deficit which means consuming less calories than your TDEE (Total Daily Energy Expenditure). 

The importance of including re-feeds in your diet is a factor of a few things such as:

- Leanness (the leaner you are, the more important)

- Calorie deficit (the greater deficit you are in, the more important)

- Length or dieting (the longer you have been dieting the more important)

- Carbohydrate intake (the lower, the more important)

- Exercise (type/amount/etc.. The more aerobic in nature, the more important)

- Genetics

What is the purpose of a Re-Feed Day?

The purpose of a re-feed day his is to help boost your metabolism and help restore your Leptin hormone levels. When dieting and on a low calorie diet, your metabolism will drop (meaning you will be burning less calories) plus your leptin hormone levels will drop in attempt by the body to spare body fat. (safety mechanism for the human body). 

So What are Some Carbs to Have On a Re-Feed Day?

Any carbs of your choice are fine, low G.I complex carbohydrates and also high G.I simple carbohydrates it does not matter, just consume carbs. 

This includes:

- Rice

- Oats

- Sorbet ice-cream

- Weetbix bites

- Cerials

- Pancakes

- Bananas

- Pasta

- Popcorn

The Youtube clip below, talks about Re-Feed and High Carb days:

             

Published by Kevin

References:

Image: http://www.med-health.net/images/10437344/image001.jpg

Video: https://www.youtube.com/watch?v=3yDPpc1Yazs

Should you use Creatine when 'Cutting' ?

The fitness jargon 'cutting' refers to when your trying to drop bodyfat by reducing or cutting your calorie intake. In most cases you will be cutting your carbohydrates, fats and sugars to make your body become calorie deficient. 

Creatine is a natural compound made in the body and is derived from the diet through meat products. In the body, creatine is changed into a molecule called phosphocreatine which serves as a storage reservoir for regenerating ATP. ATP is the chemical source of energy for muscle contraction and quick energy. Phosphocreatine is an important source of ATP energy in muscle tissue and there is many studies that can prove that creatine can increase the performance in athletes in activities that require quick bursts of energy. (sprinting and weight lifting). Creatine supplementation combined with lifting weights will result in improvements in muscle hypertrophy (increase in muscle size) and strength through cell volumization and increased protein synthesis.

Creatine will not hinder fat loss in any way, creatine will also not cause water retention if you are on a maintenance dose. (3-5g per day) Creatine holds water intracellular, NOT extracellular, so if anything it should make you appear more ripped due to muscle fullness. However it may cause slight bloating in some people, (dose dependent) but it wont cause extracellular water retention. Water retention from creatine is a common bodybuilding myth as an excuse as to why they are still holding a bit of fat.

So should you use creatine when cutting? YES!

The video below, goes in more detail about how creatine works:

                         

Published by Kevin

References:

Image: http://www.criticalbench.com/images/best-creatine1.jpg

Video: https://www.youtube.com/watch?v=BR3dDO1Sz0E

Cheat Meals

A Cheat meal is the fitness jargon for a meal which usually wouldn’t be apart of your regular diet. It will be in most times something you buy out and high in fats/carbs/sugars.

So should you have a cheat meal during your fitness endeavour? YES.

There are benefits of having a cheat meal every so often as it will help increase your metabolism. It will also symbolise that you are enjoying the pleasures life has to offer in terms of food. Sometimes during our busy lifestyles we can’t predict what may turn up in the future and it is always important that you eat something slightly beneficial then eat nothing at all. You should be aiming to have at most 3 cheat meals every month; roughly one cheat meal a week. However, this also depends on your body fat levels, a good guide for how many cheat meals you can have is:

- If you are above 20% body fat - once every month.

- If you are between 15% and 20% body fat - once every 2 weeks.

- If you are between 8% and %15 body fat - once every week.

- If you are below 8% body fat – twice per week.

*The leaner you are the lower your leptin levels will be so the more frequent you can include cheat meals into your diet.

The science behind why cheat meals can benefit your metabolism:

When you are dieting and on a low calorie/low carb diet, your leptin hormone levels will drop dramatically in attempt by the body to spare body fat. It is a safety mechanism for the human body. With low leptin levels it becomes much harder to burn body fat. So including cheat meals or ‘cheat meal day’ into your cutting diet will be really beneficial and allow you to continue to burn body fat at an optimal rate.

In the Youtube clip below, RZfitness shows an example of a cheat meal:

               

Published by Kevin

References:

Image: http://darband.com.au/images/food/high/shahi.jpg

Video: https://www.youtube.com/watch?v=jrdhF-_rzY0

Hydration is Essential

Hydration is the most essential part of your fitness endeavour. YOU must always make sure that you are hydrated that means atleast 2L’s of water everyday. As a general rule the more you sweat the more you should drink, so 2L’s is just a rough estimate you may need to even drink 3-4L’s if you are training intensely. The importance of staying hydrated is that it replenishes and revitalises the body, removes toxins and stops dehydration. Drinking water also maintains your body’s organ function as dehydration can cause some organs to shut off and you may get a feeling of dizziness or more aggressively fall unconscious. A common sign of dehydration is dry mouth. Other signs of dehydration include light-headedness, nausea, seeing stars in your eyes and chronic fatigue. So make sure you are always hydrated to maintain your well-being and prevent dehydration causing you to end up in the hospital. 

In the Youtube clip below, Scott Welle talks about the importance of staying hydrated:

            

Published by Kevin

References: 
image:http://www.naturalhydrationcouncil.org.uk/wp-content/uploads/2012/09/NHC_Hydration_main.jpg

video:https://www.youtube.com/watch?v=qGoWbNbAQDQ

Sample Workout Routine

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps

3 sets of Bench Press, 8-10 reps

3 sets of Incline Flies, 8-10 reps

3 sets of Chest Dips until failure

3 sets of Barbell Curls, 8-10 reps

3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps

3 sets of Lunges 8-10 reps

3 sets of Leg Press 8-10 reps

3 sets of Leg Extensions till failure

3 sets of Leg Curls 8-10 reps

            Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel             the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps

4 sets of Deadlifts 8-10 reps

3 sets of Bent Over Rows 8-10 reps

3 sets of Dumbell Rows 8-10 reps

3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

3 sets of front raises 8-10 reps

3 sets of Lying Rear Delt Raises 8-10 reps

3 sets of Close-Grip Bench Press 8-10 reps

4 sets of Pulldowns 8-10 reps

3 sets of Skullcrushers 8-10 reps

Friday: Day off

Saturday: Full Body

3 sets of Deadlifts 8-10 reps

3 sets of Squats 8-10 reps

3 sets of Clean and Jerk 8-10 reps

3 sets of Weighted Pull ups 8-10 reps

Sunday: Day off

Tip: On days off make sure you try to relax and allow your muscles to recover. Eventhough you are on the endeavour for a better body it is important that you have a life outside of gym to ensure that you are still enjoying life. 

Published by Kevin

References:

Image: http://www.prodality.com/wp-content/uploads/2013/03/Workout.jpg

Workout plan from Zyzz Bible

Recovery

There are two portions to recovery. There is recovery during sets, and recovery after training. In between sets, you should be spending between one minute and two minutes to recover. Any longer and you’re training for strength what we are trying to achieve is maintaining bloodflow to the muscle, and keeping our pump. By pushing to this intensity, you will notice your strength dropping set after set, but ultimately you will be achieving more and more stimulation to the muscle. 

Recovery outside of the gym is incredibly important also. You need to be sleeping a minimum of 8 hours a night, and aiming for at least 10. You dont grow in the gym,you grow while you’re sleeping. You also need to give your muscles on average an entire week to recover from a workout, but you’ll see later on how this is managed by having a good workout cycle. A lack of recovery leads to improper healing, and eventually to overtraining. This is crucial in injury prevention as an injury will hinder your fitness goals and it is important to avoid high-risk situations. 

In the Youtube clip below, Elliott Hulse addresses the issue of recovery from muscle soreness:

              

Published by Kevin

References: 

Image 1: http://myitforum.com/myitforumwp/wp-content/uploads/2013/04/recovery.png

Video: https://www.youtube.com/watch?v=wG8k3NB_K20

How To Correctly Lift Weights

It is important to learn how to perform exercises correctly to avoid injury to yourself. It may be hard to learn new movements but practice and starting ‘light’ will assist in your body getting used to the strenuous movements. You lift weights to break down muscle. That might sound extreme, but that’s exactly what you are doing. You’re doing it on a perfect scale however, where the damage can be repaired between workouts, and your body can develop new muscle in preparation to better cope with future exercise. It is important to ask for assistant from a professional trainer or seek information via your own research before attempting to conduct a foreign exercise.

What most people don’t realise however is that lifting for strength is different than lifting to grow muscle. While lifting big weights will ultimately lead to an increase in muscle mass, it won’t do so as good as lifting specially or bodybuilding. To improve strength, your rep range is generally 4-6 reps, this tells your body that it needs to get stronger. To improve muscle mass however, we need a rep range of 8-12 reps. this causes microscopic tears in the muscle, which when repaired will have new muscle built in these tiny little gaps. You do however need to get your strength level to a certain level before you will be achieving the body of your dreams. To help in increasing the strength and speed up the process, you can try increasing the weight so you can only do 4-6 reps rather then 8-12 reps of a lighter weight. This will help you in getting your weights up to a respect-able level, whilst achieving maximum muscle gains.

Watch the video and later check out the Youtube channel below for instructional videos on common gym exercises:

                    

Published by Kevin

References:
Image: http://lerablog.org/wp-content/uploads/2014/04/weight-lifting.jpg

Video: https://www.youtube.com/watch?v=DIixHfYA5bc
Channel: https://www.youtube.com/channel/UCO-spH9YT-8UuP1aOukL28Q