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Category: Muscle Building

6 Simple Ways to Meal-Prep Like a Boss!

One of the major hurdles in losing weight is the ability to prepare and cook healthy, low-calorie and delicious meals. Many of us mistakenly believe that that this requires endless hours in the kitchen concocting complicated recipes in the kitchen. Locking yourself in the kitchen so long you start to swear like Gordon Ramsey isn’t necessary though. All that is required is a little preparation.

Here’s 6 simple ways to meal prep like a boss!

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1) Set aside a specific time to prep and shop each week

There’s a bit of an in-joke in the fitness world that Sunday is international meal-prep day. Although Sunday may not work for you, find a time that does work for you every week to shop for healthy meal ingredients and to prepare your meals….



5 Ways to Sort Post-workout Soreness

When you’re new to working out, few experiences are more off-putting than a bout of post-workout muscle soreness. The immediate post-workout period is misleading; you don’t experience soreness straight away, which leads you to believe you’re getting an easy ride. Then perhaps the next day, or even the one after that, it kicks in with a vengeance.

doms_memeDrumming up the motivation to return to the gym is difficult when your aching muscles are making it difficult to even get out of your chair. Fortunately, there are ways to tackle soreness so you’re more motivated for your next session.

Stretch like your life depends on it

Did you stretch after your workout? And if you did, did you stretch in the right way? While the generic stretches you learned during PE at school were okay, they’re not a match for targeted stretching that’ll address specific muscle groups or sports activities. Do your research and find out which stretches will best benefit your workout.

Factor in rest periods and cool down days

Even the boffins don’t know for sure what causes the muscle soreness, the most popular theory is that your muscles experience small tears, which then repair over the next few days. While you can’t avoid such injuries if you want to progress, you can factor in rest periods and cool down days to ease the pain. Taking days off gives your body time to heal and it’s during rest periods (especially sleep) that you produce more growth hormone. Alternatively, you can try a cool down day where you just walk or swim….



How to Burn Fat While You Sleep

I remember once many years ago watching a great video that properly illustrated the problem. In the video was two guys. One was on a treadmill, and the other had a slice of pizza.

Funny-Pizza-02Just one large one, this wasn’t man vs food or anything, but that slice of pizza was about 500-600 calories. Pretty standard.

The task at hand was pretty straight forward. The guy on the treadmill was going to run for the same amount of time the other guy ate his pizza slice.

So one was burning calories, the other ingesting them.

So off they went. One guy started chowing down on the pizza – Not fast, but not slow either, and the other guy went for it on the treadmill.

This was proper hell for leather too! He was sprinting, and if it was a cartoon, smoke would have been coming out of the treadmill belt.

It took the one guy about 2 minutes to get through the 500 odd calorie slice of pizza.

On the other hand, by sprinting for 2 minutes, the other guy had burned around 33 calories.

So the point was pretty obvious! You can take in 500 odd calories in about 2 minutes, but to burn that off, that 1 single slice of pizza, you would have to sprint for over 30 minutes. (And yes, it’s impossible to sprint for 30 minutes, but you get the point!)

In short, trying to burn off what you eat through exercise is a false economy.

Unless you’re an extreme endurance athlete, you’re never going to burn enough calories during exercise to make a dent.

However, there is a way to burn more, and that’s using a concept we call Afterburn.



Bootcamp is dead :-(

13321654_1073772549335745_6720899411017857265_nToday’s the day I finally close the doors on Bootcamp.

The decision comes with a heavy heart, but it’s something I’ve been wrestling with for a while.

The truth is, Bootcamp died several years ago, but we powered on with it like a dog with a bone.

You see, “Bootcamp” outside of the military refers to an “Intensive, immersive programme to get results quickly”. So in terms of a fat-loss or transformation camp, that would mean a complete programme of fat-loss specific workouts, eating plans, lifestyle coaching, nutrition coaching, group support… Like I said, a complete programme.

And that’s what we’ve always done with our Bootcamp.

We’ve never shouted at anyone, talked down to people, or told them to “Move your fat arse” because “That’s what they do in the military”.

But for a few years now, people have been putting on workouts that include a few squats, pushups, and planks, or anything they can use to create a military connection, no matter how tenuous, to piggy back on the term “Bootcamp”.

You can just drop-in to free “Bootcamps” in local parks, or nip down to your local leisure centre and join in a “Bootcamp” workout on an ad-hoc basis.

But of course all of those things are the opposite of what a Bootcamp programme is. An “Intensive, immersive programme to get results quickly”.

Without everything else that makes the programme complete, it’s just a workout.

That’s not what we do….



5 fat burning food swaps to painlessly drop 500 calories

Changing your eating doesn’t have to be painful. In fact it can be painfully simple! Just by making some simple substitutions to foods you already eat can drop several hundred calories from your diet without even trying.

Here’s 5 foods you can swap out straight away to get that fat-loss train chugging!

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Bread for small pita

Assuming you don’t have a wheat intolerance, bread being the devil when it comes to weight loss is a little bit exaggerated. The real problem with bread is that it tends to come in pairs.

A slice of bread is anything from 80-120 calories depending on the size. Multiply that by two for a sandwich and you now have around 200+ calories before you’ve even started on the filling.

Instead switch out the bread for a small wholemeal pita bread. As well as cutting the calories, the pocket of the pita acts as bonus portion control!



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