GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “muscles”

Go Nutrition Academy

Hi there!

I’ve just been accepted into Go Nutrition Academy! I couldn’t more excited! However, I must refer at least 2 people per month in order to remain on the inside! This is a great opportunity for me to learn so much about nutrition and fitness nd if anyone is looking to buy protein, please give Go Nutrition a shot! I use their Whey Protein, their chocolate flavour is amazing (even with water!)

I know it sounds like I’m plugging them for the sake of staying inside the Academy but their protein is genuinly great tasting and great quality. They also have a fantastic range of other trianing goodies.

Plus, if you use my referral code you get 250g of free protein when you make an order! Can’t beat free protein!

My code is A5CJC5!

Free protein!? Hell yeah!

Gym Bug

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MyProtein Discount!

Hi there!

After an amazing and indulgent weekend I’m back! My sister has (unfortunately) gone home and I’ve now got 3 weeks to kill before my next visitors to Madrid! I got a supply of protein delivered to me (good flavours, cheaper delivery to the UK) but miscalculated how many scoops I will need between now and my return home in May. So I looked to MyProtein to help me out! I managed to get £26.56 worth of protein related goodies for £12.52 today, including delivery!

MyProtein is absolutely brilliant for quality protein in great flavours for great prices. My sister and I both use it, my sister finds it is the only protein that doesn’t upset her stomach! I usually buy Chocolate Smooth but have gone for Unflavoured this time because it’s cheaper and I don’t mind the unflavoured version at all, so I might as well save a bit!

So, my order consisted of ;

1kg Unflavoured Whey Protein
9 x Pro Milk Zero Chocolate
MyProtein Blender Bottle

I then applied the following code;

20% entire order when you order certain “Goodies” (in this case it was the Pro Milk Zero -£2.63)
Automatic discount of the Pro Milk Zero (-£12.99)

Then just add £1.99 standard delivery and I had an amazing deal on protein!

I really recommend MyProtein!

Gym Bug

Note; this was no way sponsored by MyProtein, these voucher codes are accesible by anyone!

Working out sore muscles; Yaay or Naay?

Hi there!

I’m sure we’ve all been there. We’ve lifted heavier, pushed harder or returned to training after a break. We wake up the next day and feel like we’ve been hit by a bus. The question some of us may ask is; Can I (or should I) work out? I read an article recently from Greatist that discusses this. The pain is called Exercise Induced Muscle Damage (EIMD) and typically results in the onset of Delayed Onset Muscles Soreness (DOMS). I’ve been there, worst DOMS I experienced was after Tough Mudder, which I completely expected given I ran 11miles and tackled 25 gruelling obstacles. I had to take 2 days off from intense exercise to recover. Greatist also mentions that if your muscles are restricting your movement or limiting your strength then it’s probably best to listen to your body and give it a break.

The reason for taking a break? The muscle pain you feel is caused by microscopic tears in the muscle fibres and overworking these can make it much worse and lead to greater injury, which would see you out of training for a long time (trust me, I’ve been there).

You can opt for light exercise, such as walking or low-intensity cycling. Just make sure it’s low-impact. You can also work different muscle groups, focusing on those that don’t hurt, this is good also for ensuring you have a varied routine to ensure all muscle groups are worked.

Other methods Greatist mentioned to alleviate muscle soreness is ice baths, a massage and good old-fashioned stretching! Personally, I usually go for stretching and foam-rolling to help my achey muscles. I also use a massage bar from Lush which works wonders!

A key thing to mention and trust me, it’s solid advice you must adhere to; do not exercise if the pain is intense, on-going or highly restrictive. You should seek a doctor or a physiotherapists advice if you experience intense pain during, before or after a workout. I found myself with a grade 2 groin strain in January 2014 and was unable to do cardio for 8 weeks and once I could do cardio, it was light cycling for a few weeks before I could build it up. I also had to endure sports ‘massages’ from a physio (unpleasant to say the least). That extra workout when you’re sore is not worth it. Listen to your body. Plus, a sneaky extra rest day is always enjoyable (and good for the mind and motivation).

http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Gym Bug

Image source; http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

12 Days of Christmas

Hi there!

So Christmas is almost upon us! Which means chocolate, cake, alcohol/soft drinks and an incredibly indulgent Christmas dinner! Cannot wait! However, you don’t want to un-do heaps of hard work in a few weeks so here’s a little Christmas challenge! It’s the 12 Days of Christmas.

12 Days of Christmas will start on the 26th December. It’s the day after you’ve eaten until you literally can’t eat anymore. Presents have all been opened, merriment was had, games were played and everything. One thing? Time to get back to business. It’s not a difficult challenge at all. It’s just a way to keep motivated and do a little something each day to keep in the swing of exercise.

It’s very straightforward, there are 12 exercises listed below. Each day choose a different one and do 100 repetitions of it through the day. I plan on doing 10sets of 10 repetitions throughout the day sporadically. I’m not going to set an order because I think being told exactly what to do makes it so much easier to convince yourself not to do it.

The Moves

  • Push ups (modified or normal)
  • Tricep dips
  • Superman (Total of 10 minutes throughout the day)
  • Plank (Total of 10 minutes throughout the day)
  • Squats #
  • Calf raises
  • Kick-backs (100 each leg)
  • Bicycle crunches
  • Lunges (100 each leg)
  • Bridge
  • V-sits *
  • Side plank pulses (100 each side)- this is where you are in the side plank position, then pulse upwards 10 times each side. *

That’s it! 100 repetitions for 12 days! Not so hard right!? If you’re feeling adventurous, exercises with a * can be made harder with dumbbells and exercises with # can be made harder with a kettlebell.

Merry Christmas everyone and have a fabulous New Year! Posts will become more sporadic from now until after Christmas because I have exams and then I’m off home! I promise to try be as active (in more ways than one) as I can though.

Gym Bug

Weights in a workout

Hi there!

So, about 1 year ago I went to the gym with my older sister (who will be doing a special post about Cross Fit soon). It was Christmas holidays at the time and I had returned a little bit on the lighter side. I had just started rowing and the competition was intense, and it saw many weekly weigh ins and “weight adjusted times”, essentially my worst nightmare. I watched my weight plummet from a healthy 64kg to 54kg in a shocking space of time. I was in trouble from my family. I wasn’t “underweight” but I wasn’t a healthy weight either. The speed of the weight loss was also a negative factor. I didn’t look good; I had no curves, was a bit drawn, pale, tired, boney, etc. It wasn’t good, I turned it around it though when my sister introduced to me to weight lifting.
Now, initially I thought “But I don’t want to get super muscly”, I can’t even believe I’d thought it, it was a silly thought. My sister promptly put me right as well.
The issue is that I will not be the only one who thought that and people will still think it today. Something everyone should understand is weight lifting will NOT make you look like a body builder unless you force it to. Body builders take things to induce that kind of muscle definition.

Studies have shown that by just introducing 2 weight lifting sessions into your workout can vastly improve metabolic rate. Why? Because muscle burns more calories than fat! You can get toned, lean muscles with burns more calories than fat, so you get increased metabolism and a healthier physique.

Now, when I say weight lifting, I don’t necessarily mean pumping iron with the big boys who are huffing and puffing with their giant olympic bars. You can use the controlled weights (which I do). You also don’t need to lift excessively heavy. Here’s one of my weight lifting sessions as an example;
Note; 3 sets 12 x 20kg = 3 sets of 12 repetitions at 20kg)

  • Seated Cable Row (Upper back); 3 sets of 12 x 20kg
  • Leg Press (Thighs, glutes, calves); 3 sets 10 x 100kg
  • Easy Delts Pull Ups (Centre back, biceps, shoulders); 3 sets 12 x 30kg
    (It’s an assisted pull ups machine, you select a ‘supporting’ weight, so I’m supported by 25kg, so I’m pulling 35kg of my own body weight)
  • Calf Rotations (Calves); 3 sets 15 x 40kg
  • Easy Delts Tricep Dips (Triceps, chest); 3 sets 12 x 35kg
    (Here I use the same machine as pull ups but I’m going down, in a tricep dip motion)
  • Lower back (Lower back); 3 sets 15 x 1kg
  • Shoulder press (Shoulders(; 3 sets 15 x 15kg
  • Plank (Core); 3 sets 15 seconds
  • Bicep curls; 3 sets 12 x 20kg
  • Oblique crunch with kettlebell (Obliques); 6 sets 15 x 16kg (3 sets each side)
  • Arm extension (Triceps); 3 sets 12 x 40kg
  • Reverse crunch (Lower abdominals); 3 sets 15 reps
  • Chest press (Chest, shoulders, triceps); 3 sets 12 x 20kg
  • Bicycle crunches (Abdominals); 3 sets 15 reps
  • Lat Machine (Lats, or the muscle around your ribs, back); 3 sets 10 x 35kg

This kind of workout takes me roughly 45 minutes to 1 hour. Make sure to stretch after!

Now, I used lift free weights; squatting, deadlifting, bent over rows, cable flys etc but I stopped once I got injured and have found that I save time by using the controlled weights. Time I need to save to fit in studying and things, but body weight or free weights are great ways of developing strong, lean muscles too. A key thing to be aware of with controlled weights however is that you don’t plateau. You’ve got to move out your comfort zone and increase the weights to see a difference and improve toning!

As always though, if you’re unsure about anything ask instructors and trainers. It can be very dangerous if you start lifting without proper technique, even using the controlled weights. If it’s your first time, don’t go for what you think you can lift, go a couple of kilos below that, make sure you’ve nailed the technique, then focus on lifting more. Practice makes perfect.

If you become super serious about weight training and do it often, also make sure you’re packing the protein to maintain muscles and aid recovery. I currently use My Protein Chocolate Smooth Impact Whey. It comes in a fantastic range of flavours and students get 10% if they go through My Student Beans and have an active University account.

So that’s it! Weights are a great way to mix up a workout as well. I alternate between a cardio day and a weights day to keeps things interesting. Tomorrow will be a weights day for example. It breaks up the monotony of cardio, and since doing solid cardio got me in trouble last year it has helped me put on weight. However, I’ll admit I’ve lost too much again, but I’m working on sorting that. Packing my protein and healthy fats!

I’ll make sure to do a post about body weight exercises soo for those who don’t use a gym.

Have a great week everyone!

Gym Bug

P.S Any machines names you didn’t know, check out Technogyms list of products to see photos, my gym (and many, many others) stock their products, so it’s likely you’ll have access to similar machines at your gym.

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