Gymnasium Post

5 Easy Tips That Will Help You Beat Gym Anxiety

Wed, 21 Oct 2020 08:51:48 GMT

You want to start going to the gym, but the thought of actually going and getting started is causing you some serious gym anxiety.

It might be because you haven’t went to the gym before and it’s making you feel like you will be out of place. Perhaps you don’t want to feel like you’re embarrassing yourself, because you don’t really know what exercises to do or how to use the machines. In any case, your gym anxiety can be a major obstacle standing in the way of your personal health and fitness goals.

Gym anxiety actually affects many people in different ways and it’s only natural if you’re not familiar with going to the gym. That’s why we’ve put together a few tips for you.

Here are 5 practical and straightforward ways you can beat gym anxiety to get started on working towards your health and fitness goals.

1. Find a gym buddy

Bringing a friend to the gym can make the whole experience a lot less stressful and scary. It can make your workout sessions a lot more sociable and enjoyable, helping to take your mind off the things that are making you anxious.

Having a gym buddy who knows what they’re doing is also a major bonus, since they can help you with the different exercises and any questions you may have around health and fitness.

Many people seem to get anxious at the thought of being looked at and judged it the gym. Brining a friend to your workout session will take some of that unwanted attention away from you.

2. Go when it’s quiet

If it’s at all possible you should avoid the peak times at the gym – usually from 4-7pm. The gym can get really crowded during the peak times and you will struggle to even get to use a lot of the equipment! If you’re someone who dislikes crowded places, it’s best to try to go to the gym during off-peak hours. Some gyms have mobile apps that let you check the number of people currently in the gym, so you can time your session well.

During the off-peak times the gym will be a lot quieter, so you can use the time to explore new equipment that you may not have used before to build your confidence with it. If your gym has personal trainers, you can ask them for help and it’s more likely that they won’t be as busy as during peak times to help you.

3. Plan your gym sessions

Fail to prepare and prepare to fail. You should plan your gym sessions before you go, so that you know exactly what you’re going to be doing. What body part or aspect of fitness do you want to focus on? Do you know which exercises you like and dislike? These are all important things that you should include in your plan and this way you won’t get anxious about trying to think of what, where and how, when you’re in the gym.

Once you know what you’re going to be training and what exercises you will be doing, you can mentally rehearse your session. This has been shown to have a positive effect on reducing anxiety in a sports performance setting.

4, Make a gym playlist

It’s the eye of the tiger! Probably nothing will get you as pumped about hitting the gym, as listening to your favourite motivational tunes. Turn on the music and turn off the outside world. Listening to music has been shown to have many benefits on sports performance, including reducing anxiety!

Just make sure you make (or find) the right playlist and you’re good to go!

5. Wear whatever makes you feel confident

We all know that the right outfit can make you feel a lot more confident, so the same thing applies to your gym clothing. Whether it’s baggy jogging bottoms and a hoodie or skinny leggings and a vest, the right outfit can make a big difference in reducing your gym anxiety.

Whatever gym outfit makes you feel more confident, wear it and you’ll feel a lot more ready to get in the gym and smash your workout.

If you’re in need of upgrading your gym wardrobe with some new stylish and functional pieces, check out the Nike Sale or MyProtein Gym Clothing.

This article first appeared on GYMNASIUMPOST.com on 21st October, 2020.

The post 5 Easy Tips That Will Help You Beat Gym Anxiety appeared first on Gymnasium Post.

How Much Protein Should You Eat To Gain Muscle?

Wed, 09 Sep 2020 13:51:02 GMT

These two studies have revealed how much protein you should eat per each meal to maximize your muscle gain.

So, what did these studies actually reveal?

Well, the first study looked at the effects of different levels of protein consumption on muscle protein synthesis (MSP) in university-aged, male weight training athletes. They were given doses of whole egg protein, ranging from 0 to 40g after a weight training session. The results found that there was no greater increase in MPS at the 40g dose.

The second study looked at comparing the effects on MPS and anabolic efficiency in response to a moderate serving of protein (30g) and a large serving (90g) of 90% lean beef. The results were similar to the first study and found that 30g was the optimum serving of protein needed to maximize MPS, with no greater increase at 90g.

How Many Grams of Protein Should You Eat Per Meal?

According to these studies (and many others), the optimum amount of protein you should eat per meal is around 20-30 grams. This is the amount that your muscles are actually able to absorb during a meal.

What might 20-30 grams of protein look like in a meal? Here are some examples:

1 cup cottage cheese (28 grams protein)
1 cup Greek yogurt plus a handful of nuts (25g)
A palm size portion of steak, fish and/or poultry (28g)
3 whole eggs + 3 egg whites (27g)
1 scoop of whey protein (25 g)

So, is eating more than 30g of protein per meal a waste? Not necessarily. Protein has other benefits too, not just muscle protein synthesis. For example, protein increases satiety which is a great way to help you regulate your weight. If you’re feeling fuller for longer, you won’t be overeating and gaining unnecessary weight.

Protein also increases thermogenesis more than fat or carbohydrates, which has a strong effect on helping you lose weight and stay lean.

Still, what matters most is your overall protein intake throughout the day. Instead of consuming large servings of protein during three meals a day, try cutting back to eating smaller meals with 25 to 35 grams of protein, but have 4 or 5 meals per day!

Why Is Protein So Important?

Protein is important because it is literally the building block of every cell in our bodies. It is involved in many metabolic processes in our bodies and is absolutely essential for all tissue growth and repair.

Here are some quick protein facts:

Protein is needed for growth and repair of your body tissue.
Protein provides you with energy – 1g = 4 kcal.
The Reference Nutrient Intake (RNI) for protein is 0.75g per kilogram of body weight per day in adults.
Protein from animal sources (e.g. meat, fish, eggs and dairy products) contain a complete amino acid profile. However, vegans and vegetarians can get all the essential amino acids (EAA) they need by mixing various plant sources of protein, such as pulses and cereals.

The Other Benefits of Protein

Consuming protein isn’t just going to be good for gaining muscle and recovery. It comes with a range of other benefits related to athletic performance and your overall health.

Here are some examples of the other benefits of protein:

Increased thermogenesis

The thermic effect of protein is double that of fat and carbohydrates. This means that eating protein can lead to a higher metabolic rate, which results in more fat loss and less fat gain.

Increased glucagon

Protein increases blood levels of the hormone glucagon. This hormone is involved in the fat storing processes, particularly in driving insulin in your fat tissue. Insulin inhibits breakdown of fat, which can lead to greater fat loss when you’re on a diet.

Increased IGF-1

IGF-1 is a powerful anabolic hormone that’s related to muscle growth. Protein has been shown to increase the levels of IGF-1 during exercise and feeding.

Reduction of CVD risk

It has been shown that a lower intake of carbohydrates in conjunction with a higher intake of protein lowers LDL cholesterol and increases HDL cholesterol in the blood, therefore leading to a reduced risk of developing cardiovascular disease (CVD).

For all of your sports nutrition and whey protein needs we recommend you check out the MyProtein range.

For all of your plant-based nutrition and protein needs we recommend you check out the MyVegan range.

All products shown in this article are independently selected by the editor. However, if you buy something through our retail links, we may earn an affiliate commission.

This article first appeared on GYMNASIUMPOST.com on 9th September, 2020.

The post How Much Protein Should You Eat To Gain Muscle? appeared first on Gymnasium Post.

IIFYM & Flexible Dieting? Here’s How To Get Started

Tue, 01 Sep 2020 13:35:21 GMT

If It Fits Your Macros (IIFYM) is a type of flexible dieting that allows you to lose weight without restricting you to only eating certain types of foods.

The flexibility of IIFYM comes from simply having to count and track your intake of macronutrients (protein, carbohydrates and fat) to achieve your weight loss (or gain) goals. It is probably the easiest diet to get started with as you only need to follow these 3 simple steps:

Work out your TDEE (Total Daily Energy Expenditure). This is the amount of calories your body requires throughout the day and can be worked out using a calculator.
Work out your macros based on your desired body composition goals. For example, if you want to maintain or grow muscle you will need higher protein.
Keep track of your food (macro) intake throughout the day and stay within your set limits for weight loss or muscle gain.

Macronutrients (macros) are basically what our food is made up of and provide us with the necessary nourishment. They can be split into 3 main categories: protein, fat and carbohydrates. This is where calories (energy) come from, as each gram of a macro has a caloric value.

Protein: 1 gram = 4 calories
Fat: 1 gram = 9 calories
Carbohydrates: 1 gram = 4 calories

The main difference between regular calorie counting (i.e. sticking to eating 2000 calories per day), IIFYM aims to track your macronutrient intake (i.e. eating 50g protein, 260g carbohydrates, 75g fat). One advantage of IIFYM over regular calorie counting appears to be that it can influence body composition more effectively, rather than just losing or gaining weight on the scales. For example, a protein overeating study in 2015 found that increasing protein macros resulted in losing more body fat, despite consuming more calories.

The idea behind IIFYM is that there are no foods that burn fat or build muscle. It simply comes down to getting the right macro ratio in your diet. An example of this would be the following:

McChicken Sandwich from McDonalds

17g Protein
43g Carbohydrates
16g Fat

Brown Rice and Tuna Chunks

17g Protein
43g Carbohydrates
16g Fat

Both foods have the same macros, therefore both will achieve the same results in terms of body composition. When you consume food, your body isn’t thinking whether it’s “healthy” or “unhealthy”. It simply breaks down the food and extracts and processes the nutrients. A good example of this method of dieting is the case of Mark Haub, a professor of human nutrition at Kansas State University. For 2 months, he ate what later became known as the “twinkie diet“. It allowed him to shed an impressive 12 kg (27 lbs).

Clearly, this would not be a good solution for anyone in the long run and no serious nutritionist would advise you to do this. Your body needs other important nutrients, such as:

Fibre
Vitamins
Minerals

These are all very important for your overall health, so if you’re thinking about following IIFYM type of flexible dieting you have to make sure that at least 80-85% of your diet consists of balanced and nutritious foods.

Benefits of IIFYM

Obviously, every type of diet will have its own list of benefits. For example, one of the main benefits of intermittent fasting (IF) is that it has been shown to adapt your body to burn more fat. IIFYM is no different and has its own list of benefits.

Below you will find the 3 main benefits of IIFYM flexible dieting:

1. It’s Effective

The most important rule when it comes to losing or gaining weight in the energy balance. To lose fat, you simply need to be in a calorie deficit (negative energy balance).

Obviously, the quality of your nutrition matters for your overall health, but in terms of simply losing weight your calorie intake is the most important factor. Even with IIFYM, if you’re not in a calorie deficit you won’t lose much weight. What IIFYM allows you to do is track your calorie intake (energy balance) in an easy, non-restrictive way without having to worry about “breaking” your diet.

2. It’s Non-Restrictive

IIFYM is a very flexible form of dieting.

By focusing on your macronutrient intake, rather than what foods you are eating you can achieve your weight loss (or gain) goals without being restricted to what you can and can’t eat. One of the major downsides of dieting is the restrictions on the social aspect of eating. If you’re eating out with friends or family, it can be awkward to choose what foods on the menu you’re allowed to have (if any at all).

IIFYM somewhat removes the restrictions around this and allows you to stay on track with your diet, without having to worry about choosing the “right foods”.

3. It’s Sustainable

Many people go through the cycle of dieting and binging.

There isn’t much point in dieting to lose weight, just to put it all back on a couple of months later. The main reason for this cycle seems to be the difficulty of regular dieting – that is constantly worrying about your calories, being restricted to certain foods and having cravings.

With IIFYM, you’re less likely to experience this “dieting burnout” since you can still eat whatever you want (in moderation of course!), so it can be much more sustainable than regular dieting.

How Do You Do IIFYM?

Use these 4 steps to get started with IIFYM and try this flexible dieting approach:

1. Work Out Your Macros

Your macro ratios will depend entirely on your body composition goals. The easiest way to calculate them is to use a macro calculator.

2. Keep Track Of Your Macros

IIFYM is all about keeping track of your macro intake. If you’re always eating the same foods it should be pretty easy to remember your usual macro intake.

Alternatively, you can note them down the old school way using a pen and paper or use an app, such as MyFitnessPal to help you track your macros.

3. Buy Cooking Scales

The nutritional info on food packaging can be quite inaccurate, if you’re eating custom amounts. By using cooking scales, you can ensure that your macros will be tracked accurately and you will know exactly how much you’re eating!

4. Keep Track Of Your Progress

You need to track your progress to actually know whether you’re moving towards achieving your body composition goal. The easiest way to do this is to weigh yourself at the start of every week, but it’s not the only way.

Alternatively, you can measure your body fat and take body measurements or pictures. At the end of the day, it’s about how you look and how it makes you feel, not the number shown on the scales!

This article first appeared on GYMNASIUMPOST.com on 1st September, 2020.

The post IIFYM & Flexible Dieting? Here’s How To Get Started appeared first on Gymnasium Post.

Meet The Student Who Cycled From Scotland To Greece During Lockdown

Wed, 26 Aug 2020 12:16:20 GMT

A university student from Greece studying in Scotland cycled from Aberdeen to his home in Athens during the COVID-19 lockdown earlier this year.

Kleon Papadimitrious was stranded in Scotland as the country went into a lockdown and closed its borders due to the COVID-19 pandemic. At first, Kleon tried to book a flight from Aberdeen to his home in Athens, but it got cancelled. He then thought, even if he managed to find a connecting flight somewhere, what if the second flight got cancelled? That would leave him stranded far from home, leaving his family very worried about him.

But since Kleon is physically active, usually working out 5 days a week doing running, swimming and lifting weights he thought of a (crazy) plan – why not cycle home?

Lockdown wasn’t going to stop him and the route was straight forward. Cycle down south, through to England and take the ferry across to Rotterdam. From there, he would cycle through the Netherlands, into Germany and then Austria (with a few stops and detours to do some sightseeing), followed by a tour of the Alps into Italy. Once he reached the coast of Italy, he would take a second ferry to western Greece and from there he would simply cycle to his hometown.

View this post on Instagram
A 4.100kms trip needs a light packing My goal is to travel from Aberdeen to Athens by #bike during #lockdown as a ray of hope to all of you! Follow my trip and #staytuned for my adventures… . . . #kleonbike #worldbycycling #biketour #biketravel #bikepacker #bikewander #worldbybike #cyclingboy #pedaljourneys #biketouring #bikepacking #roadslikethese #bikeeurope #cyclingeurope #bikelife #bikepacking #bikepackinglife
A post shared by Kleon (@kleon.vs.lockdown) on May 12, 2020 at 8:36am PDT

Kleon packed all of the essential, including a jacket, a tent, a waterpack, chargers and some cycling garments. Keep in mind that everything he packed, he would have to carry for around 2000 miles. He would upkeep his hygiene by cleaning himself using wet wipes, though “not every night” he admits.

Kleon set off on May 10 and immediately started to experience problems. First, his knee started to hurt and then his neck from turning around to watch for traffic. So, he plays it smart and starts his day slow, first warming up his knee before picking up pace. He also took rest days, usually just once a week. When he reached his grandmother’s home in Germany he took more time to rest and recuperate – allowing his granny to pamper him a bit during his visit.

It was a smart approach to treat his cycling journey like a workout, rather than a commute. It allowed him to avoid the pain in his knee, however his neck still hurt! Quitting halfway was not an option, so he kept telling himself everyday: “I’ll just make it to the end of the day, and I’ll quit tomorrow”.

The trouble didn’t end there as he punctured his tyre in a forest in Germany – his 5th puncture in just 2 days. Tired, drained, with a flat tyre and still over 1000 miles away from home – it’s safe to say Kleon was feeling overwhelmed.

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9 full days without a flat only to get 3 in a day. Not fun.
A post shared by Kleon (@kleon.vs.lockdown) on May 28, 2020 at 2:22pm PDT

He had packed a tyre puncture kit and spear inner tyre tubes, but it stop any future punctures from happening. Angry, tired and very frustrated, Kleon was basically ready to give up at this point, but he had no choice other than to fix the tyre and get out of the forest.

“I had to take a few breaths,” he says, “I had to let out my anger by throwing a few rocks and breaking some sticks. I had no choice but to fix the flat and keep going.”

Kleon managed to fix up his bike and get back on the track, eventually getting out of the forest and pushing through to continue his journey to Athens. He makes a quick pit stop to replenish his energy levels with some canned sardines and bread with some peanut butter.

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Join me for lunch: Peanut butter, bread, sardines and raisins… yum?!
A post shared by Kleon (@kleon.vs.lockdown) on May 26, 2020 at 11:36am PDT

The peak of his journey up until that point must have been finally reaching Italy and being able to indulge in some delicious pizza and an ice cold pint of beer! Better than canned sardines and peanut butter sandwiches, surely?!

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Pizza ‘n’ rain in the Italian Alps today (17/06/20) …
A post shared by Kleon (@kleon.vs.lockdown) on Jun 17, 2020 at 12:44pm PDT

The trip took him 48 days to complete and he lost some weight and bodyfat in the process. Kleon didn’t gain any muscle and when he eventually reached Athens, he found himself to be much weaker in the gym than before he left. Weeks after reaching his final destination, Kleon’s blood tests still indicates muscle damage – which will take weeks of a combination of rest, nutrition and exercise to recover from.

He intends to return back to Aberdeen in September to continue with his studies once the lockdown is lifted. But until that time he’s working in a beach shop in his home country of Greece. It seems that despite the difficulty and frustrations on his last journey, he is keen to take on a new challenge. Kleon plans to scale Aconcagua in Argentina – at almost 7 km, it’s the tallest mountain in the world outside of Asia.

He has some advice for anyone looking to take on a challenge:

“Set a goal that is outside of what you think you can achieve. Do your best to get there. Even if you don’t, the reality is that you will have already gotten out of your comfort zone, and that is growth, and that is really significant.”

View this post on Instagram
Ohhh, I finally made it to Greece… soon at my home! I am looking forward to meeting everyone, tomorrow Saturday, June 27th 2020 at ~16.00pm! This will be the end of one more adventure . . . #kleonbike #worldbycycling #biketour #biketravel #bikepacker #bikewander #worldbybike #cyclingboy #pedaljourneys #biketouring #bikepacking #roadslikethese #bikeeurope #cyclingeurope #travelbybike #bicucletouring #cicloturismo #cyclinglife #cycletouring #roadtrip #adventurecycling #adventurebybike #bikesofinstagram #cycletour #bicycle #bicycletour #pedalforever #nature
A post shared by Kleon (@kleon.vs.lockdown) on Jun 26, 2020 at 9:24am PDT

You can learn more about the entire journey from the start of the lockdown to him reaching Athens on Kleon’s Instagram.

This article first appeared on GYMNASIUMPOST.com on 26th August, 2020.

The post Meet The Student Who Cycled From Scotland To Greece During Lockdown appeared first on Gymnasium Post.

Are You Getting Enough Of These Essential Vitamins and Minerals?

Mon, 24 Aug 2020 14:35:53 GMT

Vitamins and minerals are essential nutrients that your body requires in certain quantities to function properly and help you stay healthy.

If you eat healthy and stick to a balanced diet, chances are that you’re already getting all of the necessary vitamins and minerals. Although, many people don’t have a varied enough diet to get all of the essential vitamins and minerals in the right quantities and may need to supplement their intake.

Why are vitamins measured in IU?

There are 3 types of units used to measure amounts of minerals and vitamins:

• Milligrams – a milligram is 1/1000 of a gram and is usually labeled as mg.
• Micrograms – a microgram is 1/1 000 000 of a gram and is usually labeled as μg or mcg. 1,000 micrograms (mcg) is equal to 1 milligram (mg).
• International Units – sometimes used to measure vitamins A, D and E are usually labeled as IU. The conversion of milligrams (mg) and micrograms (μg) into IU depends on the type of vitamin.

These are the essential vitamins and minerals you need to keep your mind and body healthy, especially as we approach the autumn and winter months of the year.

Vitamin B12

Vitamin B12 plays a vital role in in the formation of red blood cells and keeping your nervous system healthy. If you don’t get enough vitamin B12 you’re likely to experience high levels of fatigue and it can lead to the development of serious disorders.

You can get the necessary amounts of vitamin B12 from foods such as eggs, meat and dairy. This is why vegans are particularly susceptible to a vitamin B12 deficiency and usually require supplementation and it’s hard to get enough from just a plant-based diet. Good plant-based sources of B12 include fortified plant milk (soy, almond, coconut, rice), fortified breakfast cereals and mushrooms.

Vitamin D

If you’re from the UK, you’re likely to experience a vitamin D deficiency – especially during the winter months. This is because most of the vitamin D in our bodies is made from exposure to sunlight. However, your body can only make vitamin D from the right wavelength of sunlight and in the UK we’re only exposed to it for a few months of the year, from April till September.

Studies have shown just how important vitamin D is to us. Being low in vitamin D can lead to a weaker immune system, poor muscle recovery, lower bone density and tiredness among others.

If you’re experiencing these symptoms, especially in winter, and feel that it might be due to lack of vitamin D, it’s worth visiting your GP to confirm this via blood testing. You’re likely to be prescribed a vitamin D supplement as it’s challenging to get the right amount purely from your diet.

The best vitamin D food sources include oily fish (such as salmon, sardines, herring and mackerel), red meat, liver and eggs.

Vitamin C

Vitamin C functions as protection for your cells and keeping them healthy. This leads to having healthier skin, blood vessels, bones and cartilage and can even help you with wound healing.

Some studies have even found that taking vitamin C before and after intense exercise may reduce pain and speed up muscle strength recovery.

It’s wildly available in many types of fruit and vegetables, especially citrus fruit such as oranges and grapefruit.

Magnesium

Magnesium is such an important mineral for your body. It’s involved in over 300 different body functions, including muscle protein synthesis, helping your muscles and nerve to function properly, controlling your blood sugar and regulating blood pressure. Magnesium is essential for energy production and the immune system.

We actually lose as much as 20% of the magnesium in our bodies when we exercise – through sweat and urine. That’s why many electrolyte drinks have added magnesium!

Good food sources for Magnesium include different types of nuts, wholegrains, legumes, avocados and dark chocolate.

Iron

The main purpose of Iron in your body is to help carry oxygen between your lungs and and muscles, making it an essential mineral for sports performance. If you have low levels of iron in your blood, oxygen will struggle to be delivered to the working muscles when you exercise.

Low levels of iron can also lead you to feel fatigued, have poor appetite and experience shortness of breath during physical activity. Studies have shown that taking an iron supplement lead to an improvement in exercise performance, when the subjects iron levels were low.

The best iron food sources include liver, red meat, beans and nuts.

Probiotics

Not necessarily a vitamin or a mineral, but it’s worth mentioning that probiotics play an important role in improving sports performance and your general health. Probiotics help to balance the levels of friendly bacteria in your stomach, helping to prevent the development of certain diseases.

Around 70% of our immune system health comes from the gut. Studies have shown that probiotics promote a healthy immune response and help to alleviate the severity and duration of upper respiratory tract infections – especially useful for runners.

The best probiotics food sources include yogurt and kefir.

Vitamins and Minerals

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DISCLAIMER: If you buy something through our retail links, we may earn an affiliate commission.

This article first appeared on GYMNASIUMPOST.com on 24th August, 2020.

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Is Expired Protein Powder Safe To Consume?

Sun, 23 Aug 2020 12:32:41 GMT

The short answer is yes, expired protein powder is safe to consume. But there is a catch that you need to know about.

When you find out that your protein powder has expired you might naturally wonder if it’s still safe to consume or should you throw it out? Well, the short answer is that expired protein powder doesn’t spoil like other dairy products. Unless you open the tub and see mold or bacteria visibly growing on your protein it should still be fine to consume.

If your chosen protein is made from dairy, like whey or casein, how can it be safe to consume past the expiry date? Surely, spoilage is only natural for animal products. Well, the powdered form and the dry environment of a sealed tub actually protects it from microbes being able to survive and thrive like they would on other types of food products.

The same goes for plant-based protein powders as well.

So, unless you’re storing your protein in a poorly sealed container in a warm, humid place you should be fine to consume expired protein powder. However, there is a catch that you should consider.

Is expired protein powder effective?

Obviously the goal of using protein powder is to improve your recovery and muscle growth. So, when it goes past its expiry date you can expect it’s potency to reduce as well. This is due to a chemical reaction called Maillard browning in which amino acids (the building blocks of protein) react with sugars left over from the manufacturing process, resulting in gradual breakdown of lysine – a powerful amino acid with an important role in protein structure.

So, once your protein starts to lose lysine it will not be as complete of a protein and therefore be less effective for recovery and muscle growth.

Signs that your protein powder has gone bad

Other than the obvious telltale of checking the expiry date, there are a few signs to tell if your protein powder has gone bad. One way to check this is to put a little bit on your tongue to see if the flavour has faded, as this is one of the effects of Maillard browning.

If it tastes like cardboard, it’s probably best to just chuck it out.

This article first appeared on GYMNASIUMPOST.com on 23rd August, 2020.

The post Is Expired Protein Powder Safe To Consume? appeared first on Gymnasium Post.

Build Your Physique Quickly With This 3 Day Split

Fri, 21 Aug 2020 13:07:40 GMT

A 3 day split workout allows you train your entire body with just 3 sessions per week.

One advantage of a 3 day split is that you’re able to work out all of the different muscle groups in a way that allows you to finish training your entire body with just 3 sessions. It’s a time efficient and balanced way to maximize your strength and muscle gains.

The 3 day split is suitable for beginners and advanced lifters as it focuses on a lot of compound movements, meaning that 1 exercise can hit multiple muscle groups at once. You can also get plenty of time for recovery in-between your sessions so that you don’t have to worry about fatigue and overtraining as much – as long as your diet is in check and you’re getting enough protein!

Keep in mind that there are many variations of a 3 day split. Ahead you will find an effective 3 day split workout you can use to build up your physique quickly. Feel free to adjust the repetitions and weight of the exercises according to your own level of fitness. In terms of rest, it really depends on your fitness goals and the weights you are using. For example, more reps and lighter weight will require less rest time (45-90 seconds). Heavy weights with less reps will require more rest between sets (3 minutes).

	*Exercise*	*Repetitions*	*Sets*
Day 1
	Pull Ups	8-10	2-3
	Lat Pulldown	8-12	4
	Seated Cable Row	8-12	4
	Preacher Curls	12-15	4
	V-Bar Pulldowns	12-15	4
	Standing Bicep Cable Curl	12-15	4
	Back Hyperextension	12-15	4
	Plank	1-2 Minutes	4
Day 2
	Decline Press Ups	10-12	2-3
	Bench Press	8-12	4
	Pec Deck	12-15	4
	Dumbbell Pullover	12-15	4
	Kettlebell Swing	12-15	4
	Tricep Rope Pulldown	12-15	4
	T Press Up	12-16	4
Day 3
	Elliptical Trainer	10 Minutes	1
	Ab Roller	12-15	4
	Barbell Squats	8-12	4
	Hip Adduction Machine	12-15	4
	Lying Leg Curl	12-15	4
	Seated Leg Curl	12-15	4
	Side Plank with Leg Raise	1-2 Minutes	4

Day 1: Back and Biceps

On the first day of the 3 day split you will train your back and biceps. One advantage of this combination is that back and biceps are both “pulling” muscles, so working them together allows you to indirectly get more workload on the bicep without having to target it directly.

Pull Ups

Grab the bar tightly with both hands with a fairly wide grip. Raise your feet off the floor and bend your knees, then pull yourself up by pulling your elbows down towards the floor. Make sure to get your chin at least past the bar before lowering yourself back down and repeat.

Do 2-3 sets of 8-10 repetitions as your warm up.

Lat Pulldown

Grab the bar tightly with both hands with a fairly wide grip. Pull it down towards your chest with your elbows pointed towards the floor. Keep your chest pushed out and squeeze your lats as you pull the bar down. Slowly let the bar back up and repeat.

Do 4 sets of 8-12 repetitions.

Seated Cable Row

Place your feet firmly on the pads with your knees slightly bent and grab the handles with both hands. Keep your spine straight, head facing forward and push your chest out. With your elbows pointed towards your hips, pull the bar towards your torso and squeeze your lats, as if trying to make your shoulder blades touch. Slowly release it back to the starting position and repeat.

Do 4 sets of 8-12 repetitions.

Preacher Curls

Preferably use an EZ curl bar. Grab it with both hands roughly your hip-width apart. As you exhale, begin to curl the bar towards your face. As you begin inhale, lower the bar back to the starting position slowly and repeat.

Do 4 sets of 12-15 repetitions.

V-Bar Pulldowns

Grab the V-Bar with both hands and take a seated position. Pull the handle towards your chest in a similar manner to the regular lat pulldown, but make sure your elbows are in, facing your torso. Slowly release the handle back to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Standing Bicep Cable Curl

Grab the rope with both hands while standing with your feet roughly shoulder-width apart. Make sure your elbows are down by your hips. Curl the rope towards your shoulder and squeeze your biceps, then slowly return it back to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Back Hyperextension

Anchor your feet on the bench and cross your arms on your chest. Start by lowering your upper body towards the floor in a bowing motion. Keep your glutes squeezed tight. When you get to a 45 degree angle, bring your body back up to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Plank

This full-body static exercise is a great finisher. Enter a plank position using your forearms for balance. Make sure that your elbows are planted on the floor and keep your glutes and abdomen tight throughout.

Do 4 sets of 1-2 minutes.

Day 2: Chest and Triceps

On the second day of this 3 day split you will train your chest and triceps. The same principle applies to this combination as your triceps are heavily engaged during pressing movements – which are most chest exercises. So it makes sense to train these muscle groups together to maximise your strength and muscle gains.

Decline Press Ups

Keep your body straight with your glutes and abs squeezed tight. Begin to lower your body towards the floor as you inhale, then press yourself back up to the starting position as your exhale and repeat.

Do 2-3 sets of 10-12 repetitions as your warm up.

Bench Press

Lie on the bench with the bar located above your eyes. Grab the bar tightly with both hands using medium grip. Lift the bar up by straightening your arms and begin to lower it towards the middle of your chest. Try to briefly touch your chest with it as you inhale and then press it back up to the starting position as you exhale and repeat.

Read our article for tips on how to increase your bench press.

Do 4 sets of 8-12 repetitions.

Pec Deck

This exercise is a great way to isolate your chest muscles. Adjust the seat to a height that sets the handles to the same level as your chest. Sit down and grab the handles. With your body in a fixed position, bring the handles together, but don’t let them touch in order to keep the tension in your muscles. Make sure to squeeze your chest as you perform the exercise and slowly release the handles back to the starting position, then repeat.

Do 4 sets of 12-15 repetitions.

Dumbbell Pullover

Position yourself on a flat bench and grab a dumbbell firmly with both hands. Plant your feet firmly on the floor and hold the dumbbell with both hands directly overhead. While keeping your arms straight, bend your shoulder and lower the dumbbell behind your head until it reaches the height of the bench. Then, raise the dumbbell back to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Kettlebell Swing

Begin by standing in an upright position with your feet roughly shoulder-width apart. Lower your body into a half-squat position and grab the kettlebell firmly with both hands. Explode from this position, swinging the kettlebell to roughly the height of your chest. Then, return it back down to a half-squat position with the kettlebell between your legs in a single motion and repeat.

Do 4 sets of 12-15 repetitions.

Tricep Rope Pulldown

Stand upright with your feet roughly shoulder-width apart. Grab the rope with both hands, with your elbows tucked into your sides close to your hips. Pull the rope down towards the floor and seperate it so that each is close to your legs. Slowly release it back to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

T Press Up

Grab two dumbbells (preferably hexagonal) and enter a press up position. Lower your chest to the ground and press yourself back up. Once you reach the top position, raise one dumbbell off the ground and rotate your torso, then return to the starting position. Repeat this movement by alternating sides with each rep.

Do 4 sets of 12-16 repetitions.

Day 3: Legs and Abs

Training your legs and abs on the same day is a good combination because many of the leg exercises activate and engage your core, as well as your spine stabilizing muscles. Studies have actually shown that training your legs, especially with compound exercises like heavy barbell squats, can increase the levels of muscle building hormones in your body.

Elliptical Trainer

Elliptical trainer is a great way to raise your heart rate at the start of your workout. One of the main benefits of using the elliptical trainer over a treadmill is that it can greatly reduce the load on your joints, compared to running.

Do it for 10 minutes as your warm up.

Ab Roller

Start on your hands and knees and grab the handles of the ab wheel with both hands. Roll forward to the point where you feel like you can pull yourself back up. Make sure to keep your abdominal muscles tight and your hips stable. Return back to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Barbell Squats

Start by placing the bar on your upper back with your feet shoulder-width apart. Lift the bar from the rack and take a small step back. Then, squat down to a 90 degree angle, while pushing your knees to the side and moving your hips back. Keep your chest pushed out throughout the movement and head in a neutral position looking forward. Then, squat back up returning to your starting position and repeat.

Do 4 sets of 8-12 repetitions.

Hip Adduction Machine

Sit down with your back straight, against the pad. Breath out as you pull the legs together in an attempt to squeeze the pads. Once you have reached that point, breath in as you slowly return to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Lying Leg Curl

Lie down on the bench and adjust the pad to be slightly above your ankles. Now contract your hamstrings, bringing the pad towards your glutes. Slowly return it back down to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Seated Leg Curl

Adjust the seat so that it sits comfortably against your lower back, then adjust the pad to be slighly above your ankles. Start to extend your legs with your toes pointing up throughout. Return to the starting position and repeat.

Do 4 sets of 12-15 repetitions.

Side Plank with Leg Raise

This is a great static finishing exercise that targets your glutes and obliques. To begin, enter a side plank position, resting on your forearm for balance with the other hand placed on your hips. If you need more balance, you can bend the leg that is touching the ground behind you. Start to raise the leg that is on top as high as you can and hold it. Then, return to the starting position and repeat.

Do 4 sets of 1-2 minutes.

This article first appeared on GYMNASIUMPOST.com on 21st August, 2020.

The post Build Your Physique Quickly With This 3 Day Split appeared first on Gymnasium Post.

Burn Up To 600 Calories With This Bodyweight Circuit Workout At Home

Thu, 20 Aug 2020 09:56:04 GMT

You’re lucky if you happen to have a treadmill, bike or elliptical machine at home and can easily work out there.

But what if all you have is your bodyweight? That’s the beauty of circuit training. Circuit workouts are similar to HIIT, but exercise is performed in a circuit, one after the other with little rest time in between. Studies have shown that circuit training is the most time efficient way to improve your cardio, muscle tone and endurance.

The point of aerobic training (cardio) is to raise your heart rate, with 70-80% of MHR being the optimal “fat burning zone“. The good thing about circuit training is that you’re able to raise your HR to those levels with just regular bodyweight exercises. The key to doing this is keeping a fast pace with minimal rest times for a duration of at least 30-40 minutes. Perform each exercise one after the other with no rest. Despite these exercises being “easy”, the fast pace will turn it into a blazing circuit workout at home.

Circuit Workout At Home

Is 30 minutes of circuit training enough?

Do this circuit workout at home for 30-40 minutes, 3-4 times per week.

To do this workout we recommend using a yoga mat, some loud music for motivation and a timer (your phone will do). When doing this circuit workout remember to control your breathing and “feel” the muscles that you’re working.

Simply do these exercises one after the other followed by 45 second rest.

1. Jumping Jacks

Start your workout with jumping jacks to get warmed up. Your starting position is just standing with your feet shoulder width apart and arms down by your side. While jumping, spread your legs out and clap your hands above your head and return to the starting position.

Do 12-15 repetitions. Remember to keep a fast pace.

2. Wall Squat

After finishing your jumping jacks you will perform this static exercise, which helps to strengthen your leg muscles. To begin, lean against a wall and squat down to a 90°C angle. Remain in this position and keep your abs and glutes tight.

Hold for 30-45 seconds.

3. Press Ups

To start, go in the plank position with your arms holding you out if front of your chest. Keep your hands facing forward, a little bit more than shoulder width apart and waist level. As you inhale, begin to low yourself towards the floor while keeping your back and legs straight. Begin to exhale and press yourself back up to the starting position.

Do 12-15 repetitions.

4. Static Crunches

Start by lying on your back with both legs bent and feet on the floor. Extend your arms in front of your chest and as you begin to exhale, reach forward by lifting your upper back off the floor. Hold this position by keeping your abs tensed.

Repeat for 2-3 sets, 30-45 seconds each.

5. Step-Ups

One of the simplest, yet most effective exercises for your glutes. This exercise has real potential to tighten muscles and help to burn fat. Do it by stepping onto a platform, one foot at a time, then step back down in the same manner. Keep a fast pace and your abs tensed throughout.

Do 12-15 repetitions per leg.

6. Bodyweight Squats

Start by standing upright with your feet roughly shoulder-width apart. Extend your arms out in front of your chest and as you exhale, begin to lower your body down as if you were sitting down. You can practice this with a chair or swiss ball under you. Then, return to the starting position and repeat.

Do 12-15 repetitions.

7. Tricep Dips

This exercise hits more than your triceps. Your shoulders, upper back and upper chest are also involved. Make sure to extend your arms properly when pushing yourself back up.

Do 12-15 repetitions.

8. Plank

Start in a plank position and keep yourself up using your arms. Use your forearms for balance and make sure that your elbows are touching the ground. Hold this position and focus on your keeping your abdomen and glutes tight.

Repeat for 2-3 sets, 30-45 seconds each.

9. High Knees

This is one of the most powerful exercise in this circuit workout at home. Your neighbours might hate you for it, but it’s a great finisher. Start by standing in an upright position and begin running on the spot, with your focus on lifting your knees as high as possible. Use your arms for balance, just like if you were running. Make sure to keep your abs tight and control your breathing.

Do it for 30-60 seconds with a fast pace.

10. Lunges

Your starting position will be standing upright with your feet roughly shoulder-width apart with both hands placed on your hips. As you inhale, take a step forward with 1 leg while bending your knees. Make sure your upper body remains upright at all times, with your chest out. Exhale as you return to the starting position, then repeat for the other leg.

Do 12-15 repetitions.

11. Press Ups with Torso Rotation

This is an advanced exercise, but when done at the end of this circuit workout can really push your body to the max. Begin by doing a regular press up, but as you return to the starting position raise one arm above your body and rotate your torso. Keep your body straight , then repeat on the other side.

Do 5-10 repetitions on each side.

12. Side Plank

This is a great finishing exercise, which also helps you to strengthen your transverse core muscles, as well as your glutes and thighs. When you’re doing it, you have to make sure that your forearm is placed firmly on the ground and your elbow is directly under your shoulder joint – this will help you to avoid an injury. Make sure that you don’t drop your hips too low.

Repeat for 2-3 sets, 30-45 seconds each.

Is Circuit Training Effective For Weight Loss?

When you’re doing a home workout, the pace you do it at plays an important role – especially when it comes to fat loss. If you’re able to keep a fast pace, you will burn more calories. Remember, to enter the “fat burning zone” you need to get your heart rate up to 70-80% of your MHR.

On average, doing this circuit workout at home will burn between 300-600 calories per hour. You should be able to do the whole circuit 3-6 times, depending on your level of fitness.

TIP: Drinking a cup of coffee 30 minutes before your workout can really improve your performance and help you to burn more fat. Caffeine has been shown help you train for longer with more power and energy.

This article first appeared on GYMNASIUMPOST.com on 20th August, 2020.

The post Burn Up To 600 Calories With This Bodyweight Circuit Workout At Home appeared first on Gymnasium Post.

These Vegan Supplements From The Protein Works Are The Cheapest They’ve Ever Been

Tue, 18 Aug 2020 09:15:27 GMT

With hundreds of five-star reviews, these 50% OFF deals on vegan supplements are just simply too good to miss.

It’s now been shown that a vegan diet can help reduce inflammation and pain, so it’s no wonder that many people are switching to vegan supplements. Plant-based supplements are also considered to be more ethical and sustainable as it takes less fuel, water and land to produce plants compared to animal protein. Vegan supplements are fast becoming the go-to products for recovery and health.

If you’re looking to top up your current stack or try something new, The Protein Works have made their entire vegan supplement range 50% OFF.

The Protein Works have been making great sports nutrition and supplements for years now. Their vegan range has a huge number of products and what really sets them apart from other brands is the in-house, cutting edge facilities that they have. Since they make their products themselves (instead of using third-party manufacturers to make the product and then packaging them) they have full control over the development process and quality standards – and it shows!

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This post first appeared on GYMNASIUMPOST.com on 18th August, 2020.

The post These Vegan Supplements From The Protein Works Are The Cheapest They’ve Ever Been appeared first on Gymnasium Post.

9 Cheap Fitness Trackers That Actually Work

Mon, 17 Aug 2020 10:00:18 GMT

Cheap fitness trackers are a great and affordable way to keep track and monitor your daily activity.

Going perfectly with smartphones, a fitness tracker helps the wearer monitor their physical activity throughout the day be it steps, swims, boxing/MMA, running or weights and allow you to view all the data on a smartphone app.

So what is the problem? There are just so many of them now. Maybe a bit too many! Popular brands like Fitbit dominate the conversation when it comes to fitness trackers, and while Fitbit is good, there are many different trackers out there that do things in their own way and sometimes even better.

With so many types of cheap fitness trackers, their features affect the design and the price – the two things you are no doubt considering right now.

If your goal is just to count steps and not have to charge it very often, then you can go for a subtle fitness tracker with no screen.

But if your goals are bigger than that, like training for a marathon you’ll have to spend a little more for features like a display, GPS tracking and heart rate monitoring. Whether or not the fitness tracker is waterproof and if you can swim with it is another thing you may wish to consider.

Some of these fitness tracker can GPS track by connecting to your phone, as long as you don’t mind taking your phone on a run with you. And remember to check out the app for each tracker. The Fitbit app is very different from Samsung Health for example, and this might affect your buying decision.

Hopefully we can narrow down the choices for cheap fitness trackers so you can grab yourself or a loved one a bargain!

Fitbit Charge 3

Fitbit has managed to successfully implement a redesign of its most popular product with the Charge 3. If you’re a first-time buyer, you’re unlikely to find a cheap fitness tracker with as many features on the market at such a decent price. Charge 3 tracks your Steps, Distance, Calories burned, Active Minutes, Floors Climbed, Heart Rate, and even your Sleep Stages. You can connect the device to your phone’s GPS if you want to map your runs as well.

Another great feature is that you can get a full set of on-screen notifications such as Caller ID, texts, Calendar, WhatsApp, and others. It even has its own Weather app.

Given that Charge 3 came two years after the Charge 2, it’s probably a warranted upgrade. Particularly if you want to appreciate the longer battery life (7 days) and full waterproofing (no more taking it off before showers). It is a worthy upgrade to Fitbit’s most popular-ever fitness tracker.

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Fitbit Versa Lite Edition

On the outside, the Versa Lite is basically the same as the original Versa minus the two buttons on the right side. On the inside, it loses a few features: Wi-Fi, altimeter, Fitbit Coach on-screen workouts and the ability to store music.

But don’t worry! It’s still brilliant, and none of those features are really missed. It’s much more affordable, lasts for 4-5 days on a single charge, looks beautiful and has a lot of compatible straps and other accessories.

The newer Versa 2 has a better screen, plus altimeter, on-screen workouts and music, but costs around £50 more.

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Xiaomi Mi Smart Band 4

This is a decent, cheap fitness tracker at just half the price of the cheapest Fitbit fitness trackers, Xiaomi’s latest Mi Smart Band 4 brings you activity, health and sleep tracking at an incredible price. The enhanced colour AMOLED panel alone makes it worth it, though it won’t entirely compete with a smartwatch or smartphone for notifications. On the plus side, Xiaomi is taking advantage of the device’s waterproofing with its swim tracking functions.

Xiaomi should come up with better charging solutions that don’t involve removing the tracker from the band, but other than that Mi Band 4 is difficult to fault at its current price.

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Withings Move

The Move is a stylish fitness tracker from Withings that’s great for anyone who wants to keep things stylish and simple. With simplicity at its core, the fitness tracker only does the basics – activity and sleep tracking. The move does not measure heart rate – but the things that it does do, it does them well. Another bonus is the analogue form factor, which keeps things clean and easy to follow.

It has an 18-month battery life, which is obviously a major selling point, and the customisable designs are a big appeal too – you can change everything from the strap to the watch face, as well as the colour of the tracker dial. A heart rate sensor would be a real bonus, but it’s an understandable exclusion when you consider the price and it’s other features like waterproofing, sleep tracking, and great app support. Everything else about this fitness tracker is easy to love.

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Misfit Ray

It’s easy to recommend the Misfit Ray. This fitness tracker is really good-looking and the choice of colours makes it even more appealing to suit each individual wearer. Tactile feedback is a real bonus and it compares really well with other fitness trackers in the same price range.

Battery life is long lasting and the app is really good too. A lot of people find that they’re motivated to get out there and get fit in no time.

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Fitbit Inspire HR

Inspire HR fitness tracker features cover the basics rather well – it counts your steps, calories burned, active minutes, distance travelled, heart rate, advanced Sleep Stages measurement, swim tracking, guided relaxation breathing, the ability to auto-detect workouts with reasonable accuracy, and notifications.

You can connect this fitness tracker to your phone’s GPS just like the other top-end Fitbit devices. It’s missing an altimeter (so won’t count the floors you climb), but otherwise is just as capable as the more expensive Charge 3 that we covered earlier.

The heart-rate monitor boosts this fitness trackers exercise analysis and makes its sleep tracking far more accurate. It’s a major step up for the company from the previous entry-level Fitbit Inspire and well worth the extra money.

At a great price, this light, smart-looking device with solid features in well worth it.

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Honor Band 5

Honor’s newest budget fitness tracker packs a punch, despite appearing as just a minor upgrade over 2018’s Band 4. At its current price, Honor Band 5 is one of the best cheap fitness trackers on the market.

It’s detailed workout options, smart sleep tracking and even blood oxygen monitoring mean it has some advanced set of features that compete with more expensive devices. The price and list of functions really makes it a noteworthy fitness tracker that deserves your attention.

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Samsung Gear Fit2 Pro

The Gear Fit2 Pro is a cheap fitness tracker that works well if you want a sleek GPS tracker that works well on Android or iOS devices. It has many more features and a much better screen than the similarly built Fitbit Charge 2, but costs a decent bit more.

Samsung has made a fitness tracker that costs more than its competitors, but much less than Samsung smartwatches, while at the same time packing in most of the same features.

In some ways it does try to do too many smartwatch things with a screen that is not built for that. You can buy it if you like the design, but if it’s not a deal breaker for you, it’s probably better to go for something cheaper with the same basic GPS functionality.

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Huawei Band 2 Pro

As far as cheap fitness trackers go in terms of features, design and performance, the Huawei Band 2 Pro is definitely a recommended purchase for anyone looking to stay fit and healthy.

It’s packed with plenty of features like GPS fitness tracking, heart and oxygen data, messaging and calls, a relaxation aid and sleep tracking – with data stored, outlined and presented on the Huawei app.

The Huawei Band 2 Pro is different than other trackers on this list, because it takes a holistic approach to health by targeting both mental and physical wellbeing.

At it’s reasonable price users can keep track of their health, maintain or improve fitness goals, sleep better, relax and set personalized goals.

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This article first appeared on GYMNASIUMPOST.com on 17th August, 2020.

The post 9 Cheap Fitness Trackers That Actually Work appeared first on Gymnasium Post.

10 Amazing Benefits of Nordic Walking

Sun, 16 Aug 2020 18:27:19 GMT

If you’ve never heard of nordic walking, it is an enhanced form of walking that engages your upper body and lower body, simultaneously. Nordic walking can be done by anyone with the right equipment and has many amazing physical and mental health benefits.

In fact, studies have shown that nordic walking burns more calories than conventional walking, increase your heart rate and oxygen consumption more and even improve your walking speed.

Nordic walking is done with specially designed walking poles, which are similar to ski poles. The activity is suitable for all ages and abilities and can be performed by athletes as a sport and by non-athletes for it’s range of physical and mental health benefits.

10. It Engages The Whole Body

Nordic walking combines our natural walking ability with simultaneous core and upper body activation, including your abdominals, arm muscles and back muscles. The walking poles are used to add upper body propulsion to your regular walking.

9. It Has A Lot of Indirect Health Benefits

Nordic walking can be done by people suffering from various conditions such as arthritis, cancer, type 2 diabetes, Parkinson’s disease and asthma among many others. The British Walking Association have published a range of research that has been done in this area to show the different direct and indirect benefits of Nordic walking.

Due to the fact that Nordic walking is an outdoor activity you can also benefit from being in fresh air, pleasant scenery and taking in vitamin D from sunlight.

8. Keeps Your Heart Strong

A study presented at the Heart Failure Congress in May of 2012 showed that Nordic walking improved heart function in both, healthy people and heart failure patients to safely increase the intensity of their training and improve their cardio-respiratory health.

In the study, 12 heart failure patients and 12 healthy individuals completed 2 x 6 minute walking tests at 5km/h walking speed. The results revealed a 37% increase in oxygen consumption (VO2) and 5% increase in respiratory quotient in the healthy group. Respectively, an increase of 14.5% in VO2 and 18% in respiratory quotient was recorded in the heart failure group.

7. It Helps Your Back

When used correctly, the walking poles can improve your posture, lengthen the spine and help you distribute weight more efficiently when walking. When used correctly, the walking poles can improve your posture, lengthen the spine and help you distribute weight more efficiently when walking. Research published by the International Nordic Walking Federation, using the poles correctly can activate the deep muscles of your abdomen, as well as your back muscles including your lats, rear delts, traps and lower back.

Another benefit of Nordic walking is that requires more rotation from your upper body while walking, which helps to lubricate the intervertebral discs in your spine.

6. It Can Boost Your Mood

Leading mental health charity Mind advocates the use of “ecotherapy” as a clinically proven treatment for certain mental health conditions. Ecotherapy is a treatment which consists of performing an outdoor activity in nature. Nordic walking is a great way to exercise in a “green” environment, which has been shown to work as an effective natural antidepressant in treating mild to moderate depression in both, short and long term.

5. It Can Improve Weight Loss

Nordic walking has been shown to increase heart rate 10-15% more than regular walking, which results in more calories being burned. Due to the fact that you’re distributing some of your weight through the walking poles, Nordic walking feels less exhausting than regular walking. Despite the higher energy requirements, it feels easier so you are able to exercise for longer.

4. Improves Your Balance and Stability

The use of walking poles gives you additional stability and can benefit anyone with balance problems. A report on muscle and bone strengthening published by Public Health England in 2018 showed that Nordic walking is a great way to improve balance, stability and muscle function in adults and older adults.

3. Strengthen Your Neck and Shoulder Muscles

By using the walking poles to help you propel yourself, you’ll also be using your upper body a lot more than regular walking. This can help you to strengthen your neck and shoulder muscles. Strengthening these areas can relieve tension, as well as improve your overall upper body mobility.

2. Improve Your VO2 and Burn More Calories

According to a study published by the Cooper Institute, when compared to regular walking Nordic walking on average has a 20% higher oxygen consumption, calorie expenditure and heart rate. In the study, 22 men and women aged 31 compared the physical demands of regular walking and Nordic walking. The results showed that oxygen consumption was 5-63% higher than regular walking. This huge difference was attributed to the differences in pole technique and intensity.

1. It’s Safer Than Running

Running puts a lot of strain on your hips, knees and ankles. Nordic walking can reduce your risk of injury or negative long-term effects on your lower body joints.

This article first appeared on GYMNASIUMPOST.com on 16th August, 2020.

The post 10 Amazing Benefits of Nordic Walking appeared first on Gymnasium Post.

FIFA World Cup 2022: Referee Fitness Requirements

Sat, 15 Aug 2020 13:02:00 GMT

The FIFA World Cup 2022 is just around the corner. The players are more athletic than ever, with teams also employing better tactics. The referees need to keep up with the players and be in the right position at the right time. Failure could result in making a bad call, outraging millions of fans worldwide.

So now more than ever the officials on the field have to be quicker, fitter and smarter.

The FIFA World Cup 2018 is right around the corner with the first match being between Russia and Saudi Arabia. The match will take place on the 14th of June, 2018. In preparation, referees have to study the teams to better understand their style of play in order to anticipate the action.

In an interview with Smithsonian Mag, Paul Tamberino, who is the U.S. Soccer Director of Referee Development stated that the officials need to know exactly what to expect when refereeing a specific game.

“Teams have a reputation for a style of play. Players have certain tendencies. The referees need to know those going in, to know what to expect. African teams are extremely speedy. So you prepare your assistant referee (who calls offsides) to play the offside line. Germany is good on free kicks in the offensive third and very good on head balls. So you need to be ready for contact inside the penalty area.”
says Paul Tamberino

FIFA Referee Fitness

On the fitness side, the road to the World Cup is as demanding and competitive for the officials as it is for the players. In preparation for the World Cup, the officials undergo a rigorous fitness and psychological testing regime. Both, the referee and the assistant referee candidates are tested for their physical ability. In particular, to see if they are able to run and keep pace with the players. It is worth mentioning that some of the players may even be half of the referees age!

The first fitness test consists of the referee running 40 meter sprints x 6, with each sprint having to be completed within 6.2 seconds!
The second test consists of the referee running 150 meters in 30 seconds, proceeded by walking 50 metres in 35 seconds. This protocol is then repeated 19 more times!

Back in the Sports Science lab the referees undergo medical testing, which includes a blood test, an orthopaedic examination, a resting ECG, an echocardiogram and a stress test.

It Takes It’s Toll

Many officials are unable to cope with the large pressure of the strict training and testing regime. This is why FIFA has ensured that sports psychologists are on call to assist. Each of the referees get a personalised strategy for coping with the pressure whilst managing their work and personal lives.

As the physical ability and the skill level of the players keeps rising so does the need for referees to be fitter, quicker and smarter. Tamberino says: “Everything is geared to make the game faster and more exciting, not that it wasn’t exciting ten years ago,” he adds. “It puts more demands on referees. If the referee is unable to keep up with the action, players may be more likely to break the rules. Often by taking a dive or fake being tackled. Referees making a bad call has a long been part of the FIFA World Cup.

England/Argentina, 1986: In the aftermath of the Falkland War, a Tunisian referee in his first World Cup game failed to notice Diego Maradona punch a ball with his hand past a stunned English goalkeeper. This legendary incident became known as ‘Hand of God’.

USA/Slovenia, 2010: A game which ended in a draw (2-2) as the first time World Cup referee disallowed a late game goal by the USA player Maurice Edu. The USA team complained about the referee refusing the cite a reason for the decision, with the referee later stating that it was for a foul by Edu. The foul was never found in the replays.

Making The Right Call

For the referee it is a game on angles. Being in the right position, with the right angle, at the right time, they have a much better chance of making the right call. This is why the physical demands of a professional high-level football referee are ever increasing.

This article first appeared on GYMNASIUMPOST.com on 15th August, 2020.

The post FIFA World Cup 2022: Referee Fitness Requirements appeared first on Gymnasium Post.

10 Products To Try In The Myprotein Buy-1-Get-1-FREE Sale

Sat, 08 Aug 2020 18:38:14 GMT

From elite protein powder to chocolate protein cookies, here’s the latest in Myprotein Buy 1 Get 1 FREE sale.

The supplement industry excels at creating powerful products to enhance health and performance: protein is used to repair and grow new muscle, creatine to improve endurance and recovery and multivitamin to boost your everyday wellbeing. Companies like Myprotein are leading the way a diverse range of quality products. Their memo is to fuel the ambitions of people across the world and that’s exactly what they have been doing since being founded in 2004. Myprotein is now the No. 1 sports nutrition brand in Europe and rightfully so – they always bring quality sports nutrition products at the best prices.

Their products are created in-house, allowing them to develop, formulate and test to ensure only the highest quality. Myprotein products also undergo rigorous testing from independent sports nutrition testers to ensure that their products are safe and do not contain any banned substances under WADA (World Anti-Doping Agency), giving us the necessary reassurance.

Ahead are 10 products in the Myprotein BUY 1 GET 1 FREE sale for all of your sports nutrition needs. You can get an additional 35% off Best Sellers by using the code “BEST” at the checkout.

Impact Whey Protein Elite

The UK’s #1 protein powder, tested by Informed-Sport to be free of banned substances

Packed with 20g of protein per serving, this superior-quality blend delivers you the protein you need. Sourced from the same cows that produce your milk and cheese, it’s simply filtered and spray-dried to produce all-natural nutritionals.

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Shaker

The most popular shaker on the market today

A good shaker can help to keep you hydrated throughout the day, and the blending ball has been designed to give you a smooth shake whatever supplement you’re mixing. It’s an essential for your gym bag to stay fuelled, wherever you are.

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Creatine Monohydrate Powder

Scientifically proven to boost your performance

One of the most highly researched forms of creatine in the world — this hard-hitting creatine monohydrate powder is scientifically proven to increase physical performance, by improving overall power.

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Daily Multivitamin Tablets

A blend of seven essential vitamins in one convenient tablet

Vitamins are essential to maintaining overall health and wellbeing, performing many important functions in the body — making it vital you hit your recommended daily requirements.

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Stay hydrated throughout any activity — this heavy duty bottle will cut trips to the tap and make it easy for you to quench your thirst, wherever you are.

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Baked Protein Cookie

Award-winning treat with dark chocolate chunks

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Baked with quality ingredients, including coconut oil and pea protein — so they’re totally vegan-friendly — each one of these cookies is also sprinkled with dark chocolate chunks.

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Vegan Protein Blend

Reformulated plant-powered nutrition with pea and bean-based protein

Vegan Protein Powder is our newly reformulated plant-based protein. We’ve improved the taste and texture, but don’t worry — it’s still packed with the amazing nutritionals you loved before.

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Pre-Workout Blend

Powerful pre-workout with vitamin C and caffeine for improved performance

This powerful pre-workout blend is packed with a whole host of widely researched ingredients — including taurine, beta alanine, essential vitamins, and caffeine to take your training to the next level.

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Slow-Release Casein Elite

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Packed with 24g of slow-releasing “night time” protein, it delivers much-needed nutrition to your muscles when you need it most — helping you to grow and maintain muscle, as well as recover.

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All products shown in this article are independently selected by the editor. However, if you buy something through our retail links, we may earn an affiliate commission.

This article first appeared on GYMNASIUMPOST.com on 8th August, 2020.

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How Mark Wahlberg Transformed His Body In 6-Months

Wed, 05 Aug 2020 12:14:09 GMT

Hollywood superstar Mark Wahlberg is best known for his roles in popular films like “The Fighter”, “Ted”, “The Planet of the Apes”, “Three Kings “, “Pain and Gain” and many, many more.

In preparations for his upcoming roles, Mark Wahlberg has always shown crazy work ethic and commitment to his physical fitness.

More recently, Mark Wahlberg has been putting in work at the gym for his upcoming role in Marvel Eternals.

“I found out a year ago I was going to be in Marvel’s Eternals and decided I wanted to transform how I looked,” he shared about his transformation process. “I would not have been able to do this if I didn’t have a full year with the best trainers and nutritionists paid for by the biggest studio in the world. I’m glad I look like this, but I also understand why I never did before. It would have been impossible without these resources and time.”

Admitting that he took a completely different approach to transforming his physique this time around, the Hollywood star posted a picture of his progress on Instagram earlier in December, 2019.

The 48-year-old actor credits his ripped physique to 6 months of intense dieting and following a workout routine called “F45 training”.

View this post on Instagram
Six months of Performance Inspired Nutrition, Aquahydrate, and F45 training!! Clean eating. Inspired to be better, team training / life changing. @performinspired @aquahydrate @f45_training
A post shared by Mark Wahlberg (@markwahlberg) on Dec 19, 2019 at 8:49am PST

Mark Wahlberg claims to have used supplements from Performance Inspired Nutrition, a health supplement company co-founded by Wahlberg himself, and Aquahydrate – bottled water that contains electrolytes and elevated alkaline levels.

Now other celebrities including Teri Hatcher, Mario Lopez and J Balvin are giving this workout program a go.

Staying committed

Great gains come with great criticism. After posting his body transformation plenty of critics have come out to say that at 48 years of age, it is hard to believe that Wahlberg could have achieved these gains through hard work and dieting alone. Nevertheless, nobody can take away his commitment to sticking to a strict routine and achieving his physique. His daily workout routine would be a serious challenge for anyone.

In 2018, the Hollywood actor revealed that he typically wakes up at 2:30 a.m. and hits the gym by 3:30 a.m. He then later goes to the gym for workout No. 2 at 4 p.m. In order to keep up with his demanding workout routine, he eats dinner with his family at 5:30 p.m. and goes to sleep by 7:30 p.m.

This article first appeared on GYMNASIUMPOST.com on 5th August, 2020.

The post How Mark Wahlberg Transformed His Body In 6-Months appeared first on Gymnasium Post.

Introducing: Nike Air Zoom UNVRS Basketball Shoe

Tue, 04 Aug 2020 09:34:44 GMT

Introducing the new Nike Air Zoom UNVRS Basketball Shoe.

Debuted by Elena Delle Donne – a professional basketball player for the Washington Mystics, 2015 WNBA MVP and a Olympic gold medalist

Nike Air Zoom UNVRS Basketball Shoe introduces a new FlyEase system for smooth entry and exit. In fact, it’s the first Nike shoe built with this feature from the ground up.

Nike FlyEase footwear has one clear design philosophy: take insights and inspiration from athletes with disabilities to create smarter and better-designed footwear that works for athletes of all abilities. The design of Nike FlyEase footwear must meet at least 2/3 design criteria:

Easy open and close
Easy to get in and out of
Adjustability that accommodates different foot shapes and sizes

Delle Donne was able to draw insight from her sister, Lizzie, who lives with disabilities. This was instrumental in assuring that these core attributes transferred into a high-performance basketball shoe.

“I wanted to show that a professional athlete can wear it. Male, female, adult, people with disabilities — this shoe is going to work.”

The Nike Air Zoom UNVRS completely changes how the wearer gets into their shoes. FlyEase technology built with a magnetized heel that folds down and connects to the midsole. Because this function opens the shoe up so, it is quick and easy to put on and take off (wearers can efficiently slide the foot in and out with no hands). The shoe is also fortified by an articulated strap that engages Flywire cables to allow for a one-handed, two-motion customized and secure fit. The technology is an example of how, by designing more inclusively, Nike is creating solutions that benefit everyone.

Underfoot is full-length, articulated Nike Air Zoom cushioning that provides quick responsiveness, engineered for durability.

View Deal

This article first appeared on GYMNASIUMPOST.com on 4th August, 2020.

The post Introducing: Nike Air Zoom UNVRS Basketball Shoe appeared first on Gymnasium Post.

All About CBD Oil: What Is It, It’s Benefits & Side Effects

Mon, 03 Aug 2020 09:04:07 GMT

You’ve probably noticed that CBD oil is popping up everywhere.

CBD oil in all kinds of forms is receiving a lot of attention for its wide range of potential benefits.

But is it just this year’s trend, or does CBD oil offer real benefits? Let’s explore the possible ways it can be used to help you with your health and fitness goals.

What is CBD?

Cannabis contains two main cannabinoids — THC and CBD.

CBD is short for cannabinol – the non-psychoactive, medicinal cannabinoid found in cannabis.

THC is short for Tetrahydrocannabinol and is the psychoactive cannabinoid. THC is responsible for the ‘high’ effect, which can lead to negative psychological side effects.

As CBD is non-psychoactive, some say that it can provide the medicinal benefits without the negative side effects.

Benefits and Uses

CBD has actually been used for thousands of years to treat various types of pain. It’s only recently that the medical community have begun to study it properly.

What does CBD oil do?

The touted medicinal benefits of CBD oil come from the effect on your body’s endocannabinoid system (ECS). The ECS is made up of endocannabinoids, cannabinoid receptors and enzymes responsible for the synthesis of cannabinoids. The ECS is responsible for a number of biological processes leading scientists to develop their understanding of the potential benefits and side effects of cannabinoids such as CBD.

There are two main receptor-types for CBD in your body. CB1, which is found in the central nervous system (CNS) and CB2 which is found in peripheral systems such as the gut and bone systems. Due to the wide amount of receptor locations found in the body, CBD has been investigated for a number of potential benefits, such as:

Anxiety relief
Anti-seizure
Neuroprotective
Pain relief
Anti-acne

How to use CBD oil and what is the best way to take it?

How you use CBD will depend on what your goal is and why you are using it. CBD is available in various forms such as edibles, tinctures, and topical CBD cream. So, the best course of action is to read the recommended dosages on the package and consult a doctor for any further advice.

Can I vape CBD oil?

There is CBD oil that is specifically made for vaping. However we must warn you that vaping is a controversial issue and the evidence is inconclusive in regards to the long-term health effects.

Can I take CBD if I’m taking other medications?

The evidence is currently inconclusive, so it is best to seek advice from your GP and ask about the specific medication you are taking before you try CBD. CBD comes in various forms and the dosage will depend on your reasons for using it. If you’re taking other medication, it is advised that you see your GP first.

Side Effects

Although CBD oil is generally considered safe, it can cause some side effects. The most common side effects of CBD use include dry mouth, diarrhea, reduced appetite, drowsiness and fatigue.

Will CBD make me tired?

One of the most common side effects of CBD usage is tiredness. However, it completely depends on the individual and the dosage.

Can you get high from CBD?

As the CBD is a non-psychoactive cannabinoid, you won’t get any feelings of euphoria or sedation. However, this may not be the case for a small minority people as you never know how your body will react to a certain supplement for the first time.

So is CBD oil harmful?

The main reported side effects of CBD are tiredness, diarrhoea, and changes in appetite/weight. The research looking into the interaction with other drugs is still in its early stages, so caution must be used when taking other medication. Additionally, it’s still unclear what affect CBD may have on hormones.

Summary

Research has shown encouraging signs for a wide range of potential benefits to CBD supplementation. Keep in mind that most of this has been done in a clinical setting. This makes it hard to say how applicable it may be to healthy individuals trying to improve their fitness or reach sport-related goals.

However, the range of potential benefits most pertinent to fitness include improvements in sleep, pain relief, weight management and a reduction in gastrointestinal symptoms.

There have been a number of side effects reported which include diarrhoea, tiredness, and changes in appetite/weight. This may be down to the individual and the dosage.

The evidence is still unclear in how CBD reacts to other drugs, so it’s important to consult with your GP if you are taking any other medication.

CBD Oil Drops – Batch-tested hemp extract with zero THC

This article first appeared on GYMNASIUMPOST.com on 3rd August, 2020.

The post All About CBD Oil: What Is It, It’s Benefits & Side Effects appeared first on Gymnasium Post.

21 Meal Prep Inspiration Ideas For Fat Loss & Muscle Building

Sun, 02 Aug 2020 13:42:56 GMT

We’ve collected some tasty and nutritious meal prep inspiration ideas for you.

The process of preparing all of your meals ahead of time can really help you with tracking your macros, saving time and staying on track with healthy eating.

With hectic work schedules and other commitments in our daily lives it’s easy to come home and just grab some fast food on the way or order a takeaway. But it won’t be long before this catches up with you and you start to put on unnecessary weight, lose motivation and feel drained.

Now imagine a scenario where you have a whole à la carte of delicious, nutritious home-cooked meals ready for you built around your ideal food preferences and health & fitness goals. This is actually easy and has a lot of benefits:

Benefits of meal prep:

Can help you save money
Can help you save time
Can help you regulate your body weight
Build and follow a nutritionally balanced diet
Can help you with avoiding guilt of overeating/stuffing yourself with unhealthy foods

If you don’t know where to start, just have a look at these delicious, nutritious and super easy-to-make meal prep inspiration ideas for fat loss & muscle building below.

You can choose and set your own macros for these meals based on your muscle building and fat loss goals. For many of the meal prep tools and ingredients visit MyProtein. You can get a good, little 35 mystery discount when using the code AMBITION.

If you’re unsure about meal prepping you can learn all about it in our article The Ultimate Guide To Meal Prepping.

1. Spicy Chicken With Couscous

One of the easiest meal prep inspiration ideas for fat loss & muscle building. This meal is a great and nutritious way to switch it up from the traditional bodybuilding go-to of chicken and rice.

2. Seared Tuna Steak & Sweet Potato Wedges

If you’re a fan of fish you will love this dish. Sprinkle some pink peppercorns on the seared tuna steak to add a bit more flavour and you’re good to go.

3. Lean, Creamy Sausage Pasta

You can’t go wrong with this flavourful pasta dish that is also high in protein. You can use quark instead of cream cheese to add more protein to it and reduced-fat sausages to keep it lean.

4. One-Pot Lentil Dahl

A lot of meal preppers are interested in reducing their meat consumption, so this dish can be the ideal starting point for that. Full of flavour and vegan friendly, this meal prep inspiration idea is high in protein and also rich in other important nutrients like fibre, folate, thiamin, pantothenic acid, vitamin B6, iron, phosphorus and zinc.

5. Quick Spicy Cajun Salmon & Garlicky Veg

Salmon is one of the richest food types in nutrients, especially when it comes to essential fatty acids like omega-3. Eating salmon is a great way to build lean muscle and keep your brain healthy. Win-win.

6. Breakfast Burritos

Sometimes you just need a quick bite when you’re feeling peckish. These breakfast burritos are ideal for that. You can just put them in the freezer and just heat them up in 2-minutes to enjoy a quick, nutritious and filling meal.

7. Superfood Overnight Oats

Meal prep inspiration ideas for breakfast. Oats are easily one of the best food sources for athletic performance. This meal is a great way to start your day with a nutritious boost and it’s really easy to do. When you soak the oats overnight they get plumped up and become pudding-like. Mmm.

8. Sweet Potato & Chorizo Hash

Sweet potato is a known superfood. This meal is a tasty and protein-packed way to get a lot of essential nutrients into you.

9. Speedy Harissa Chicken & Tabbouleh

When it comes to nutrition for muscle building or fat loss you can’t go wrong with chicken. This meal prep idea is packed full of lean protein, healthy carbohydrates and more.

10. One-Tray Cashew Chicken

How to get lean quickly. Give this delicious one-tray cashew chicken meal prep idea a go for some tasty lunches throughout your week.

11. High-Protein Kedgeree

If you’re bored of chicken you can step up your game with this high protein haddock kedgeree meal idea.

12. Low-Carb Teriyaki Beef Zoodles

It’s all about the flavour with this one. You can turn this “takeaway meal” into a healthy “fakeaway” meal. As a bonus, it’s also low in carbohydrates!

13. Low-Carb Loaf Tin Lasagne

Lasagne doesn’t have to be full of carbohydrates and calories. Keep it high in protein and low in carbs with this loaf tin lasagne.

14. Buffalo Chicken Pasta Salad

If you’ve never tried buffalo sauce, now is your chance. Try this high protein chicken pasta salad in your next meal prep. You might just love it.

15. Sweet Paprika Vegan Bowl & Chocolate Protein Balls

This little lunch meal prep combination is delicious, filling and most importantly nutritious. Sweet paprika, roasted chickpeas, tofu, maca sweet potato, asparagus and avocado cream and basically superfood galore.

16. Chicken, Sweet Potato & Greens

When old school meets the new school. Keep things interesting (and nutritious) with this meal prep idea by trying out different spices with each chicken breast.

17. Low-Carb Burrito Jars

Sometimes carbohydrates just aren’t an option in your meal prep. With only 7 kcal and 0.1g of carbs per 100g, these low-carb rice burrito jars are really easy and very tasty.

18. Asian Peanut Butter Sesame Chicken

A cool variation for all the “chicken and rice” meal preppers. This Asian-inspired peanut butter chicken dish packs a serious protein punch too.

19. Ultimate High-Protein Stuffed Peppers

Using peppers in this way is a great way to reduce your carbohydrate intake, while still giving you the feeling of fullness. You can load them up with tons of tasty things like sausage and egg, burrito filling, pepperoni pizza stuffing, as well as chilli cheese. How good does that sound?

20. Bangin’ Barbecue Chicken & Rice

You only need around 15-minutes to make this one, but it will keep you fueled for hours. Plenty of protein in this meal prep idea too!

21. Low-Calorie Lime & Chilli Turkey Burger

Burgers don’t have to be unhealthy. Try this low calorie homemade lime and chili turkey burger to make things interesting in your meal prep. These can be as low as 147 kcal per burger. Wow.

This article first appeared on GYMNASIUMPOST.com on 2nd August, 2020.

The post 21 Meal Prep Inspiration Ideas For Fat Loss & Muscle Building appeared first on Gymnasium Post.

100% British Beef – Reg Park’s Shoulder Workout for Mass

Tue, 21 Jul 2020 09:07:18 GMT

Roy “Reg” Park was an English bodybuilder who, in his prime, won several titles like Mr Britain and Mr Universe.

He might be best known as the idol and mentor of another bodybuilding legend – Arnold Schwarzenegger.

In past interviews Arnold Schwarzenegger has said that he learned about the famous 5×5 training method from his bodybuilding idol, Reg Park.

In an article written in 1952, Reg Park outlined his training methods, publishing his favorite shoulder workout for mass.

This particular shoulder workout for mass allowed him to win several high level competitive bodybuilding titles. The unique thing about this workout was his philosophy on using ‘cheating’ movements. At the time it was looked down upon by the weightlifting community, but was gaining popularity amongst bodybuilders. He made the following case for his ‘cheating’ movements:

“Since I have managed to win the Mr. Universe title, break British records in the two hands slow curl (185 lbs.), the bench press (415 lbs.) and the two dumbbell clean & press (235 lbs.), the condemnation of cheating movements appears to be somewhat unfounded.”

In Park’s own words, he says that if you use his shoulder workout for mass productively you “will make good gains, perhaps sensational ones”.

“Here is my shoulder routine. I will make no claims that every lifter who uses it will get the same results that I have. But I am certain that the basic concepts outlined in it are sound, physiologically sound, and if the lifter experiments, takes the trouble to find out the exercises that I use that can fit productively into his training schedule, he will make good gains, perhaps sensational ones.”

Below we have outlined Reg Park’s shoulder workout for mass. Keep in mind that this workout is only suitable for advanced lifters. Using ‘cheating’ movements can be dangerous and lead to serious injury. Make sure that you always have a ‘spotter’ when training with heavy weights.

1. Standing Shoulder Press (Behind the Neck)

Park would start out his shoulder workout for mass with this exercise. Using heavy weight this exercise is done for 6 reps for a total of 5 sets. Park would use his legs to assist himself on the last few reps.

2. Seated Dumbbell Shoulder Press

Park particularly enjoyed this exercise because it improved his muscle tone, and helped to develop ligament strength. He would alternate this movement by pressing the dumbbells together or sometimes do it alternately. This exercise would be done for 8 reps for a total of 4-6 sets.

3. “Cheating” Dumbbell Lateral Raises

His shoulder workout for mass consisted of using this traditional movement in an unconventional way. Instead of performing this exercise with strict movement, Park would use a heavier weight and bend the arms at the elbows, keeping them bent throughout the exercise. He would also use his legs to assist himself with the last few reps and do 4 sets of 10 reps, massaging the muscles after each set.

4. “Cheating” Alternate Front Dumbbell Raise

He would start with the dumbbells held on the fronts of his thighs, and I raise them one at a time, swinging a single bell right up to arms’ length, using a slight body motion and a “lay back” to get the weight overhead. Keeping the arms straight throughout the movement, he would do 3 sets of 8 reps.

This article first appeared on GYMNASIUMPOST.com on 21st July, 2020.

The post 100% British Beef – Reg Park’s Shoulder Workout for Mass appeared first on Gymnasium Post.

Benefits of Magnesium: Why is Magnesium Important?

Mon, 20 Jul 2020 13:03:19 GMT

The benefits of magnesium are now well documented and quite well understood.

Magnesium is involved in over 300 enzymatic reactions within the body, including your metabolism, synthesis of fatty acids and proteins, and the transmission of nerve signals.

Magnesium is 1 of 7 essential macrominerals. These are minerals that need to be consumed in relatively large amounts, at least 100 mg per day. Nowadays it’s common for people to consume large amounts of processed foods and less raw, organic foods like fruit and vegetables. Since fruit and vegetables are the best natural sources of magnesium, this indicates that the quantities of magnesium that people get from their diet might be considerably lower than what is recommended. If this sounds like you, you might be missing out on the benefits of magnesium.

Although magnesium deficiency is rare and it mainly affects older people, anyone can experience it. Common symptoms of a magnesium deficiency include:

Loss of Appetite
Nausea and Vomiting
Fatigue and Weakness

Our bodies contain around 25g of magnesium, 50-60% of which is stored in the skeletal system. The rest is present in muscle, soft tissues, and bodily fluids.

Main Benefits of Magnesium

Antioxidant and Anti-Inflammatory Properties – Magnesium has both, anti-inflammatory and antioxidant properties. It works by inhibiting the calcium-induced inflammation pathways of cells. Simply known as inflammation, it’s the main factor in the development of many diseases.
Low Magnesium Levels Causes Inflammatory Cytokines – The levels of these small cell-signaling protein molecules, interleukin-6 and TNF-alpha become elevated. Specifically, these molecules have both been linked to heart attacks and congestive heart failure. In fact, when interleukin-6 and TNF-alpha are elevated, it’s a sign of inflammation within your body. A great benefit of magnesium is that it can reduce the levels of these two proteins.
Magnesium is Required For Energy Production, Proper Growth and Maintenance of Bones, Proper Function of Nerves and Muscles & Prevention of Blood Clots – Magnesium is also needed for proper immune function. Additionally, studies show that a magnesium deficiency can accelerate the aging process.
Low Magnesium Levels Seem to Have an Effect on Serotonin – Magnesium deficiency can reduce your serotonin levels. A 2008 study showed that magnesium was as effective as antidepressants in treating depression among people with diabetes.
Magnesium Can Lower Blood Pressure and Improve Insulin Sensitivity – A study in 2009 found that magnesium supplementation lowered blood pressure in healthy adults with higher BP.
Magnesium Deficiency Can Lead To Lower Testosterone and IGF-1 – Scientists at the University Hospital of Parma, Italy found that magnesium deficiency in older men lead to lower testosterone and IGF-1 levels.

Sources of Magnesium

To get the amazing benefits of magnesium you might want to start including these sources of natural magnesium in your diet:

Pumpkin seeds: 46% of the RDI in a quarter cup (16 g)
Spinach, boiled: 39% of the RDI in a cup (180 g)
Swiss chard, boiled: 38% of the RDI in a cup (175 g)
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 g)
Black beans: 30% of the RDI in a cup (172 g)
Quinoa, cooked: 33% of the RDI the in a cup (185 g)
Halibut: 27% of the RDI in 3.5 ounces (100 g)
Almonds: 25% of the RDI in a quarter cup (24 g)
Cashews: 25% of the RDI in a quarter cup (30 g)
Mackerel: 19% of the RDI in 3.5 ounces (100 g)
Avocado: 15% of the RDI in one medium avocado (200 g)
Salmon: 9% of the RDI in 3.5 ounces (100 g)

Magnesium Supplements

If you have a medical condition, check with your doctor before taking magnesium supplements.

An everyday supplement can help you hit 100% of your recommended magnesium intake and get the amazing benefits of magnesium. We’ve picked some great magnesium supplements for you, check them out below.

This article first appeared on GYMNASIUMPOST.com on 20th July, 2020.

The post Benefits of Magnesium: Why is Magnesium Important? appeared first on Gymnasium Post.

Full Body Workout At Home: Be Done in 20 Minutes

Fri, 17 Jul 2020 13:36:54 GMT

Getting a full body workout at home when you’re short on time is more than possible.

You don’t have to spend hours in the gym to stay fit and healthy with this quick, 20 minute full body workout at home.

A short, intense home workout can sometimes be more effective and beneficial than a long, low-intensity session in the gym. The key there is to give it 100% and train at high intensity, take short rest periods between sets and push yourself as much as you can.

Sure, training in the gym has its benefits. With access to many different machines, fancy equipment and free weights sure can help you to put on muscle and lose fat. If you’re short on time or don’t have access to a fully equipped gym, getting your workouts done can become much more of a challenge. Even if you’re only planning to spend a quick 30-40 minutes in the gym, it takes so much extra time to get there, get changed, get showered and get back.

Regardless of how busy you are, it shouldn’t stop you from getting your workout done. A 20-minute full body workout at home can speed up your metabolism, burn fat, and stimulate muscle growth. As long as you do the all the right exercises and put in your best effort, consistently, you’ll see some great results in no time.

Below we’ve detailed a quick, full body workout that you can do at home. It consists of a variety of bodyweight exercises that will get your heart rate right up. Try it out next time you’re at home or in a hotel room when you’re travelling! We also recommend that you check out The Best Ab Workout You Can Do At Home.

Full Body Workout at Home

This 20-minute full body workout is made up of 6 different exercises. You have to do it as a circuit, meaning that you move from one ‘station’ to the next without rest in-between. If you have a hard time reaching the prescribed number of reps, rest 10-30 seconds and then carry on with the workout.

Notes: Do the circuit as many times as you can in 20 minutes. Rest 60-90 seconds after each circuit.

Muscle Group	Exercise	Reps
Legs	Bodyweight Squat	20
Chest/Delts	Incline Push-Up*	20
Back	Door knob rows**	30
Abs	Hip Thrust*	20
Legs	Walking Lunge	20 total (10 per leg)
Chest/Delts	Standard Push-Up	20
Abs	Crunch	25

* Place your feet up on a chair or sofa.
* Grab a towel and wrap it around the door knob securely. Grab the both ends of the towel and perform some bodyweight rows.

Bodyweight Squat

1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

2. Begin the movement by flexing your knees and hips, sitting back with your hips.

3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Incline Push Ups*

1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.

2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.

3. Push body up until arms are extended. Repeat.

Door Knob Rows**

1. Place your feet beside the door on the ground and bend the legs a little and lean back until you arms are stretched out.

2. Bend your arms and pull yourself to the door with your shoulder blades moving towards each other.

3. Bring the body back into the starting position and pull yourself to the door several times.

Hip Thrusts*

1. Lie on your back in front of your sofa/chair. Place your feet on top of it, keeping your knees bent. This will be your starting position.

2. To perform the movement, raise your hips off the floor to full extension, pushing down through your feet. Pause at the top of the motion before returning to the starting position.

Walking Lunges

1. Begin standing with your feet about hip-width apart with your hands down on your hips or holding dumbbells. This will be your starting position.

2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.

4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Standard Push Up

1. Lie on the floor face down and place your hands about shoulder-width apart while holding your torso up at arms length.

2. Next, lower yourself downward until your chest almost touches the floor as you inhale.

3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.

4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Variations:

If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.

For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.

Crunches

1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a higher surface, place them three to four inches apart and point your toes inward so they touch.

2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don’t lock your fingers behind your head.

3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement – don’t cheat yourself by using momentum.

5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.

6. Repeat for the recommended amount of repetitions.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.

This article first appeared on GYMNASIUMPOST.com on 17th July, 2020.

The post Full Body Workout At Home: Be Done in 20 Minutes appeared first on Gymnasium Post.