weights

Winter Workout Hacks To Build Muscle

It’s freezing cold outside but you know those beach-ready muscles won’t happen by themselves just by sleeping in (although it is extremely tempting). Good on you for making #betterlifechoices!

Here are 5 steps to weight training to be beach-ready by summer

Tip # 1 - Are You Going for Strength or Size?

The simplest way to navigate this is: 

  • Do low weight & high reps to increase strength & tone
  • Do high weight & low reps to increase size

Tip # 2 - Make Sure Your Technique Is Good

This is where a few introductory sessions with a PT comes in. If you feel unsure about using any equipment, ask - and opt for assisted machines rather than free-weights.

Tip # 3 - Aim To Work Each Muscle Group At Least Once A Week

Work on your chest and shoulders one day, biceps and triceps on another and back and legs on the third day. Or, you may opt for shorter sessions with a different group each day.

Tip # 4 - It’s Easy For Your Results To Plateau…

…that is, if you don't mix it up your exercise routine. I like to consult a personal trainer every 6 weeks to start a fresh program.

TIP # 5 - Work Out With A Buddy

This will not only make you more likely to go to the gym when the temperature drops, but it keeps you motivated during the session.

These Supplements Will Burn Fat Whilst You Sleep! Meet L-Carnatine and Glutanine

L-Carnatine and Glutanine are a dynamic duo of amino acids most commonly available in powder form.

Here’s what you need to know about these #ubersupplements.

What Is L-Carnatine?

L-Carnatine comes from the amino acids lysine and methionine and helps the body burn fat as an energy source.

According to a 2013 study, a dietary supplement containing 500mg of L-Carnatine per day – along with combined exercise - resulted in a significant amount of weight loss in the participants. The results showed that an average of 400g of body fat was lost in just four weeks, without any participants changing their diets.

What Is Glutamine?

Glutamine is also a type of amino acid, aiding in your immune system’s function and muscle repair. What’s so good about glutamine is that it is converted into glucose in the kidneys, without affecting your body’s glucagon and insulin counts.

While Glutamine contributes to your body’s overall energy supply, it also bypasses the insulin-induced fat storage - which ultimately means your cravings for sugar are reduced. Pretty good right?

Glutamine supplements can minimize the breakdown of muscle whilst improving metabolism.

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.