muscle

Winter Workout Hacks For Core And Six Pack Success

A toned and flat stomach is one of the first things people talk about when they want to get in shape.

Here 3 crucial things you need to know before you can get that illusive 6 pack:

Tip #1 - It’s Impossible to have visible abdominals until your body fat percentage is low

Your body fat percentage needs to be around 15% in order for abs to become visible. So you can’t just target abs: you need to get excited about a total body transformation.

TIP # 2 – Fast-track Your Progress with Yoga or Pilates

This will allow you to switch on your core while you work out, driving or even sitting at your desk. I recommend swapping out your office chair for a swiss ball to really get that core going. 

TIP #3 – Abs Are Made In The Kitchen

You can’t just do sit ups and ignore what you’re eating - and more importantly – what you’re drinking! Alcohol is full of sugar, so if abs are really something you want to aim for with your workout routine, limit your consumption of all sugars.

3 Ways To Use BCAAs & Creatine

The wide world of workout supplements is brimming full of random acronyms and crazy sounding words. BCAAs are top of the list when it comes to the ‘WTF’ factor!

Here are the top three things you need to know about BCAAs.

BCAA stands for Branch Chain Amino Acids

Used in conjunction with weight training, BCAAs promote protein synthesis and increase muscle growth over time. BCAAs can also be used to prevent fatigue whilst exercising.

What do BCAAs do?

BCAA’s help to build cells, repair tissue and form antibodies as they carry oxygen throughout the body. They act as a nitrogen carrier and combine with simpler amino acids to form complex muscle tissue groups – thus forming bigger muscles. BCAAs stimulate the production of insulin, which allows circulating blood sugar to be taken up by these cells and used as an energy source.   What Is The Best Way To Take BCAAs? The best way to take BCAA supplements is in powder supplement form, adding 5-10 grams to your pre- and post-workout shakes. If your goal is to build mass, you should consider taking a dose of BCAAs first thing in the morning to help stop the muscle breakdown that is turned on during your night of fasting while you sleep.