Pain = Good?

Since increasing the weights I use during my work outs (currently at 11KG) and incorporated "To Failure" reps, I have the joy of enduring severe pain in my arms for 2 hours after a work out.

But apparently this is a good thing?!

Here comes to logic as to why you suffer and why you should keep enduring it.

The pain you feel is called Delayed Onset Muscle Soreness, DOMS for short. The occurs when you've pushed your muscles further then are happy with. The stress causes microscopic tears in your muscle fibres, more so during the lowering part of a move. These tears your body will repairs and is rebuilt bigger and stronger so that your muscles can cope with lifting the weight next time.

As protein helps you build more muscle it will help reduce the duration of your agony.

In short pain from muscle work out is good, have some chicken after it to shorten the duration of searing pain, keep going and you will get bigger and stronger.

CHILDREN COVER YOUR EYES FOR THIS FOLLOWING PARAGRAPH

For the guys out there that read this and had a stroke of genius to enhance a particular muscle of their's. I just want to say, will not be blamed for any embarrassing injuries you get because you are all jerking it until it hurts then going through the drive through of KFC. That's your choice...but I will however laugh lol!

Good Eats

I will be doing a bigger post on nutrition later but for now here is a guide to food that have good protein content, remember protein is needed for adding muscle and keeps you feeling full so this will come in handy whatever your goal.

• Chicken is an epic source of protein, just avoid having it deep fried or battered. Go for chicken breast or breaded chicken.
• Eggs in its many shapes are forms are all good, frying is ok if you have some good oil to do it in. Extra virgin olive oil and sesame seed oil are fine along with that heavy anti stick spray stuff which says its 1 cal per spray. Most people only have egg whites and leave the yolk as its more Cals. Keep in mind that you need a little bit of Cals for the protein to attach itself to and allow the circulate through your system, so just use the yolk.
• Cottage cheese is good if you like it that is. Personally I cannot stand it! It tastes like its trying to be a yoghurt but never really got there.
• Peanut butter, love it! The best tasting peanut butter and the best for you that I have had is, Whole Earth Crunchy Original. 
• Greek yoghurt, love these as well. The best brand I have had has to be, Rachel's Greek Style Yoghurt. 

This is all I can think of at the moment, I am sure there are loads more. For help with work out nutrition head click on this link Guru Performance Nutrition. Its got some great recipes and advise that comes out daily. Also if you have signed up to MensFitness online they also have recipes there. Enjoy some good eats!

Update #1

Ok I am going to do this every Tuesday, its just a quick update on my progress and any changes I have made to my work out. Currently I do have a faint four pack...in a good light...if I tense....and lean back. But the point is its real I can see it....sometimes.

I have up increased the weight of my dumbbells in all of my exercise from 9KG to 10.25KG and will be increasing it by 1KG every 4 days (might be slightly more or less as my dumbbell weights are like 1.25, 2.5 etc). My planks are at 2mins at the moment I will be going for 3mins this week. I have increased the amount of dumbbell kick backs to 50 each arm (with the new 10.25KG weight). I have also introduced Burpees into my work out along with V sits and I am currently doing 25 of each as a start.

The protein shake I have before bed I am having with milk, this is because protein needs some carbs to attach itself to so it can work its way around your system. Since eating past 9 is bad (because it will just sit on your stomach and not process until the morning) just having it with milk is a solid move.

This week I am going to do varied sets, for example:

• 10 Bicycles
• 10 Elevated Push ups
• 10 Burpees
• Repeat 5 times

I also plan to do my normal reps but then do them "To Failure" which means repeat until you have physically do no more, this will force my muscles to grow more.

Remember to increase your calorie and protein intake as you gain to maintain your muscle mass. Your metabolism will burn more effectively so you will need to compensate otherwise your body will use fuel via your newly gained muscle!  - Rachel

A great bit of advice this and I have taken it on board so I don't loose what I am trying so hard to achieve by not eating and eating is goood!

I have kept up with my cold showers but it hasn't been easy. I have decided though to treat myself to a hot one every Sunday (when I will most likely be suffering from a hangover).


Didn't post yesterday because as I was hanging sorry. 

Alcohol is bad mmm'kay?

Today's post is about alcohol, I thought it would be fitting since its Super Sunday. Hope this doesn't put a downer on your night out.

Alcohol is full of empty calories and one of the biggest issues when you're trying to loose weight. One tip to remember is that with a higher alcohol percentage the more carbs (sucks I know). Cutting out alcohol completely is virtually impossible without near god like self control and an immunity to peer pressure.

Hence why I still end up having one or two....or three at the weekend. That in mind here are some health benefits to certain beverages to make us all feel a little less guilty about it.

• Coors Light - Amazing taste and is currently my favourite to drink, is only has 5g of carbs, when you compare that to a standard premium lager which has 10g of carbs, for people that struggle with maths Coors light has half the carbs or a regular lager. Plus it has Van Damme in the adverts for it, need I say more?

• Guinness and other stouts - Increases good HDL cholesterol, lowering the risk of heart disease providing Vitamin B and posassium. That being said it does add quite a bit of carbs, not only that but it feels like you are drinking a meal in a glass.

• Red Wine - Keeps up the appearance that you are well cultured its other benefits are that it contains the antioxidant resveratrol, which helps lower the risk of heart disease and cancer. Just don't drink low quality wine, you know the kind that just has a white label with "Wine" on it, it won't have the benefits and your better then that.

There are others like Chalky's Bite and Fuller's Organic Honeydew for example but you're going to struggle to find these without a specialist supermarket.

The best thing you can do after a night out is not buy a take away before going home. More often then not you will buy it from a place you wouldn't order from in the day so why do it at the evening. Again this is hard to do.


As I have said before I am new to all of this but I have been given some great advice which is in the comment section of the Gym = Prison post, thanks again Rachel! I welcome any advice people are willing to share.

But for now here is a quick picture of Van Damme in the Coors Light advert and enjoy Super Sunday everyone!

For The Lads

This post is designed for the lads, I will do one for the ladies (I think I have at least one female follower) when I have done a bit of research into it.

* BE WARNED - This post is a little rude so if your under 15 do not read it, also this is true but I have added a bit of humour to it *

Testosterone! Yeah as you can already sense the warning was for a reason anyway lets get on with it. Facebook in its infinite wisdom popped up with a nice article from Predator Nutrition about how to increase testosterone naturally, after I finished being offended I gave it a look.

Remember Testosterone means more muscle mass, staying leaner, increase in strength, better athletic performance over all and more (if you know what I mean).

Ok here is the article http://www.predatornutrition.com/How-To-Increase-Testosterone-Naturally.

Its definitely worth a read but I will give you the shorter version now for those lazy people out there on how to make your testosterone levels sky rocket.

After a nice 8-10 sleep go out into the sun and watch porn or if you have a willing partner have sex, if possible be surrounded by pretty women, whilst in competition with another person, eating roast beef with a bit of fast food, keeping your testicles on some frozen peas or ice and top it off with a cold shower afterwards (see Some Tips post).

Now that should do the trick. But remember you have neighbours, so you might want to do this one at a time or inside with the curtains closed. Unless you like them watching of course.

Fapping for fitness

Running Repair

If you catched my last post you will know that my knee is in bad shape. So today I have done alot more muscle work while keeping off my knee as much as possible to give it time to heal.

Coincidently MensFitness posted a very nice guide today on how to deal with the different running injuries by  top London physiotherapist Lucy McDonald. If you haven't already signed up to MensFitness online, do it! Its free and has loads of great advice.

Here is the link http://www.mensfitness.co.uk/exercisevideos/sport_action/8131/fix_common_running_injuries.html

I am off to do a few to get back out there.

Crash

Just going to talk about my epic fail today and the possible reason for it. I started off by doing my muscle work then going to do my run which is 5.6 miles there and 5.6 miles back. Unfortunately I got to the half way point realised my knee killing me and I had zero energy left.

Reason I think I ran out of energy is that I only had porridge for breakfast when I should of had a banana or something with it. I also foolishly didn't have my protein shake immediately after the muscle work as I was going to have it when I got back.

As I don't take any money with me or a phone running because when they are in my pocket it constantly slaps me on the ass like some kind of pervy PE teacher, I was stranded with no choice but to walk to the nearest telephone box 4 miles away and reverse call my house for a pick up. 

It was hell, it was hard not to pass out and I was walking like a drunk. It even started to rain which is awesome. I finally got home got my protein and food, chocolate and some Pepsi max and collapsed. I know its not healthy but it was needed. Took about 6 hours but my strength is returning now as I struggled to ascend the stairs when I got in.

Sorry for the woe-is-me rant. But will do two posts tomorrow.

Gyms = Prison

As I cannot and will not pay £40 per month for a gym membership to have the pleasure of being in a dark tightly packed room, with people grunting and heavy breathing, bad music and being surrounded by people that get upset if they are asked if they were finished using the equipment they are on as they have been sitting there on their mobile texting for 10 minuets.

I am surprised they are legal and now 14 year olds are allowed into this prison setting. But that is only based on my experience with gyms and some date I hope one day I find a good one.

Why would you pay to run inside a dark room with the smell of fat guy sweat when you can run in some woodland or along the beach? 

If the weather isn't great out there just go for it! You will burn more, also be brave go in a t-shirt, you will warm up in 5 minuets (unless you have a light jacket designed for it of course).

Running on grass will improve your leg muscles as the ground is uneven you will hit different leg muscles you might not normally use.

Running outside is harder not just because of the weather, but due to the freaking cold air hitting your lungs. But keep it up for a week though and it no longer effects you.

Even get yourself a work out DVD there are loads to choose from and require no equipment most of the time. A good one is Beach Body Insanity. I didn't specifically say buy a DVD, I said get........yo ho ho a pirates life for me (if you see what I just did there then you just got yourself a new work out dvd lol!)

The only core pieces of equipment that you need are:

• Dumbbell or a good Kettle-bell - If you get a Kettle-bell go for a 16KG one as will never have to upgrade this and make sure its a competition model as the other kind will just smack your wrist every time.
• Chip up bar - You can get ones that don't damage your door/wall. (Need this still myself)
• Gym Ball - Cheap as hell but seen as "girly" but its very useful for creating imbalance when you work out and will hit other muscles while using it. (Need this as well)
• Correct Running shoes - I would say any pair will do but I have been told that if you go to a place that do a running test and suggests the correct trainers for you then you get noticeable increase in your running.

For different workout using this equipment go onto MensFitness UKs website and sign up. Good websites to get equipment from are (in no order).

This made me laugh but don't let it happen to you

strengthshop.co.uk

argos.co.uk

amazon.co.uk

wolverson-fitness.co.uk

fitness-superstore.co.uk

Milkshake Anyone?

What would you say if I told you that you could have a tasty milkshake 3 times a day, not only that but it was a huge advantage to your muscle growth. Its not witchcraft but its bloody close.

This post is of course about the protein supplements I use. For those who do not know protein is what is needed to grow and is critical in growing muscle. As I am going after lean muscle I use PHD Diet Whey, its a low calories high protein mix of protein. I did say it was a milkshake but I have it with water instead of milk as its less calories and goes into your system quicker.

Lean muscle - because no one wants to be so much of a beefcake they cant fit through the door or put on a jacket.

The best time to take the shakes are:

• First thing in the morning
• 30 minuets before work out
• Straight after a work out
• Before bed

The cheapest place to get it is Monster Supplements which offered free delivery on all products. I decided to get a 2KG tub PHD Diet Whey, it also came with a free sachet of a protein that is designed for recovery, a free mini protein shaker and best of all a bottle of lean degree tablets.

Apart from parting with my money, the hardest part about going for this bulk purchase was deciding upon a flavour to commit to for 2 months! I have tried all but one flavour (from the 1KG bags I used to get) and here is my opinion on the flavours:

• Strawberry (Sucked)
• Chocolate Orange (Joint best)
• White Chocolate (Joint best)
• Belgian Chocolate (Bit boring)
• Vanilla (Not had I think it would be boring though)

I went for White Chocolate :P

Lean degree by its self is £35 and has huge advantages, it stops Cortisal which is a stress hormone that stops you eating into your fat stores from being produced. It also aids with getting lean muscle and apparently has rapid results. Hell anything that says "Do not take after 5pm must be good right? Just hope the reason for it is not similar to that off Gremlins. I will keep you updated on the out come of this.