Strength and Fitness Tips | How to Build Muscle Top muscle building and fat loss tips.

Acai Berry Diet Superfoods? If you have ever looked for a food or fruit that is supposed to aid weight loss you have undoubtedly come across the Acai Berry. Let’s look at where it has come from. The reason it’s called an Acai berry is because it comes from a Acai palm, botanically known as Euterpe oleracea. This species is native to Central and South America and is most commonly found in the swamps and flood plains. The berry is a small black purple berry that is round, similar to a grape but with less pulp. The Global demand for the fruit over the last 10 years has increased dramatically. The Acai berry diet aims to use the berries natural ingredients to cleanse the body. This then should help aid weight loss and increase overall wellbeing. Ok so it looks again like yet another magical fruit, similar to the Goji Berry, ... Read More »

If you have come looking for some tricep exercises then scroll down to near the bottom of the post, in this post I am going to voice my opinions why I don’t think isolating the triceps is very necessary. Triceps are probably one of the most used muscles in the body, they are used in almost every chest exercise and most shoulder exercises. It can really be said that triceps and chest are a complimenting muscle group, and as your chest gets bigger your triceps will too. Now here is why I think you probably don’t need to do tricep exercises very often. Let’s say you are having a chest day and you go through your routine of bench press, incline bench, dumbell press, dumbells flies, press ups, dips etc. You will notice that 5 out of the 6 exercises listed there will all work your triceps. Dips especially, if ... Read More »

How important is your mindset when you exercise? In some respects is as important as your diet and the way you exercise. I’m sure you’ve had a day where you just can’t find any motivation to get out and train, you have nothing better to do and no excuse yet you just can’t seem to muster the energy to bring yourself to do it. When these days they come around they are a pain however I hope these couple of tips will get you through them and get on with your exercise. The first thing is, to as much of an extent as possible write a plan of your day, with the goals you wish to achieve and when you want to achieve them. Following a set schedule is better than making one up as you go along as psychologically it’s easier to waver and tell yourself you will just ... Read More »

How to get bigger legs – Learn from my mistakes I for one when starting out with gym work, didn’t pay much attention on developing my legs. I quite often wore tracksuit bottoms and tended to ignore my legs when clocking my development. I primarily worked my upper body and with the vast amount of calories I consumed did gain weight fast, with only a small amount of it being on my legs. My bench press sky rocketed however my squats did not. I worked legs once a fortnight, tops, and was able to squat around 80-90kg’s. This was less than my bench press! This was completely wrong as your legs are by far a greater, more powerful group of muscles. I kept on training until I hit a bit of a plateau and muscle growth slowed, I couldn’t figure out the cause of this problem but I have now ... Read More »

Get Ripped Diet In response to a couple of requests about my current diet i’ve decided to do a post explaining exactly what i’m eating. Firstly what is my diet currently catered towards? You may have read my previous post on getting ripped for summer, I am currently going by that workout routine. I have developed my diet to supply me with the perfect amount of nutrients to gain muscle and lose fat. So if you want to get ripped and want some diet ideas then this should be perfect for you. Get Ripped Diet – Routine 6:45am Breakfast – 8 Egg whites, 2-3 Egg yolks – I have the egg yolks just to make them more tasty. I will also have some 0.1% natural Fromage Frais with some oats. This has 8g of protein per 100g and has no fats or sugars. I will then also have some carbs ... Read More »

What is Metabolism? Here is a definition: ‘Metabolism is the set of chemical reactions that happen in living organisms to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments.’ This means it’s your metabolism is what is keeping you alive by drawing energy from your food sources enabling you to function and grow. The rate of this process does vary, with some people metabolising very fast and some very slow. If you have a fast metabolism you will find it hard to put on weight and you can eat much more liberally and not notice any significant changes in your body fat. If you have a slow metabolism you will be able to put weight on very fast as your body does not use as many calories to maintain weight. Factors that influence the rate of your metabolism Your age plays ... Read More »

How to Get Stronger Strength is sometimes a confusing attribute, I hear people describing someone who is ripped as being strong when the truth is they may lift less than many people who don’t have a six pack. So what is strength? Strength is a measure of a muscles ability to perform under an exerted stress the more stress it can perform under then generally the stronger the muscle is. What factors contribute to the strength of a muscle? Firstly, size DOES matter if you have a larger muscle mass you will be able to lift more weight. Secondly Muscle density, this is to do with how closely the muscle fibres are packed together. If you have more muscles fibres per unit of volume then you will obviously lift more weight. Lastly the way the muscle has been trained will alter it’s physiological properties so that for instance, it is ... Read More »

Motivation has an enormous part to play in your path to success. Throughout history people who are the most motivated ultimately achieved and surpassed their goals. In the current day and age there are plenty of distractions that can slow down success and lead to people becoming unmotivated. These include things like Facebook, Youtube, Films on demand on TV. All of which are fine in moderation but can become encompassing and hours can be lost to them. I have first hand experience, I have probably watched almost every video on Youtube, I would sometimes find myself watching something and saying to myself, ‘why am I watching this?’ and have absolutely no reason. I have since found ways to increase my motivation which enables me to use my time better and not waste it. This works for all aspects of your life not just your health and fitness but also for ... Read More »

Should I buy weight loss foods? In short, NO let me explain why. At the moment there is an overwhelming array of foods available that have been branded some sort of miracle weight loss food. Most of these are a tasteless, low fat alternative which on first glance may seem like it will work wonders for your waist yet on further inspection turns out they could widen it. A hot advertising feature is seemingly foods that contain no fat, however these often contain lots of ‘hidden’ carbs which are detrimental to weightless. Another problem with starting a very low calorie diet, which is thought by many as the way to go to lose weight is that the body will react to this sudden change by storing more fat, a so called ‘survival’ mode causing you to become lethargic and very unhealthy. Therefore stay clear of foods branded excellent for losing ... Read More »

It’s almost Summer, at this time my focus and energy goes up as it’s almost the season for board shorts and any excuse to go around topless. It’s in these next couple months that you can really put in some hard work and reap results for the rest of the summer. So with most peoples primary focus to get ripped and toned what need to be done? Steps that need to be taken I’ve said it before but I will say it again, DIET has to be impeccable. I’m sure it’s been hard as it’s been Easter and copious amounts of chocolate have surely been on offer but the time for cutting out those excess fats and carbs has never been better. To keep your diet in check make sure you write down what you are going to eat each day, so you can shop for foods you need in ... Read More »