GymBug

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

Archive for the tag “YouTube”

Build your own playlist

Hi there!

I was in the gym today and listening to my iPod whilst running and it inspired me to do this post! I’ve compiled a list of the 10 best songs for warm-up, high-intensity, low-intensity and cool-down! These are my personal favourites and always help me power through a tough workout.

Warm-Up

Ideally your warm-up playlist should have good, upbeat songs to get you ready to rumble!

  • One Republic- Something I Need
  • T Pain feat. Teddy Verseti- Church
  • One Republic- If I Lose Myself
  • Jessie J- Do It Like A Dude
  • The Temper Trap- Fader
  • Avicii- Levels
  • 3OH!3 feat. Katy Perry- Starstrukk
  • Labrinth- Treatment
  • Cupid- 369
  • Zedd- Clarity

High-Intensity

This workout is likely to be tough, so you need good, strong rhythm to kee pyou powering through!

  • The All-American Rejects- Dirty Little Secret
  • Arm Van Buuren feat. Lauren Evans- Alone
  • The Saturdays- Not Giving Up
  • Enrique Inglesias feat. Pitbull- I’m A Freak
  • Tiesto feat. Matthew Koma- Wasted
  • Jessie J feat. Ariana Grande & Nicki Minaj- Bang Bang
  • Pitbul feat. Ne-Yo- Time Of Our Lives
  • Axwell & Ingrosso- Something New
  • Porter Robinson- Language
  • Robbie Williams- Let Me Entertain You

Low-Intensity

Still hard but you don’t need to heavy beats this time round, think weight lifting type music.

  • Flo-Rida- GDFR
  • Hardwell feat. Jason Derulo- Follow Me
  • Fall Out Boy- Centuries
  • Fall Out Boy- Immortals
  • Alesso feat. Tove Lo- Heroes (We Could Be)
  • The White Panda- Midnight Life
  • Sigma feat. Paloma Faith- Changing
  • Paramore- Ain’t It Fun
  • Iggy Azalea feat. Rita Ora- Black Widow
  • Iggy Azalea- Bounce

Cool-Down

Phew!

  • Kelly Clarkson- Invincible
  • Alesso feat. Matthew Koma- Years
  • Jason Derulo- Undefeated (yeah you are!)
  • Kelly Clarkson- Stronger
  • Otto Knows- Million Voices
  • Hardwell feat. Mr. Probz- Birds Fly
  • Years & Years- King
  • Rihanna feat. Mikky Ekko- Towards The Sun
  • David Guetta feat. Emeli Sande- What I Did For Love
  • The Script- No Good In Goodbye

There we go! 10 songs, 4 work out types or sections! You could compile all 40 into one big playlist or split them up, add your own and what not! You could also pile them all into one playlist, jump on a treadmill, spin bike or head outside and match your pace to the song! Lots of HIIT there!

Have you got any must have songs?

Gym Bug

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Documentaries; Odd Source of Motivation?

Hi there!

Weekend is almost over but fear not I have developed a list of educational health, related documentaries for you to look forward to watching next weekend (or to fill your relaxing Sunday)! Yaay for educational activities! Okay, you probably think I’m really sad but these documentaries are actually really interesting and they really opened my eyes up to different health concerns, food production issues and other things. If you have a chance to watch them I recommend doing so! It’s really is interesting and motivational. You may find some of these have you changing what you eat, how you eat, how you view food and how you view the media’s view of “perfect and healthy”. Click on the titles of each movies to see the trailer.

  • Food, Inc; this is about the food production industry and is really interesting (and at times a little upsetting). It’s all about the multinational corporate control of food production and how profit seeking has led to poor health standards and treatment of animals and workers.
  • Fork Over Knives; this is about how degenerative diseases can be controlled (and in some cases reversed) by changing what we eat. The focus of this documentary is rejecting our current go-to diets of meat and processed foods.
  • Food Matters; this is about mass food production making the world sicker and how the constant promotion of “healthy foods” that are actually pumped full of very harmful chemicals.
  • Fat, Sick and Nearly Dead; this follows one man’s journey to regaining his health. Joe Cross (our overweight, sick man in question) not only devotes himself to a 30 day diet of fruit and vegetable juices, he interviews over 500 Americans about food and eating habits. There’s also a special bond created between the main man and someone who shares the same illness as him.
  • I Want To Look Like That Guy; one man’s journey to getting those “magazine perfect” abs. This is great insight into the intense dedication required to get the types of bodies our media (unfortunately) perpetuates as being perfect. It’s an eye-opener and helped me accept that my own limits. However, make sure to read around it, there is some speculation as to the time-frame with this one. None the less, an interesting watch.
  • Bigger, Stronger, Faster; a more intense look into the world of bodybuilding and the unfortunate high use of steroids. It looks at the pressures of making it in the industry. It’s interesting to see how intense it is and the dangers of taking it too far.
  • Supersize Me; we’ve all heard of this one but it took me a long time to watch it. It was not pleasant but very interesting and McDonalds has never been the same for me! It’s a must-see if you’re going to make your way through this list (just don’t eat when watching).

There we have it! This list is not exhaustive; you can find heaps of documentaries related to health and fitness all over the web. I enjoy looking through Films For Action, they have some great ones. They also have a huge variety, so you can find any type of educational or informative movie or documentary for any interest!

Hope you had a great weekend!

Gym Bug

H.I.I.T

Hi there!

This is anther one of my older post from my previous blog, but I’ve mentioned HIIT a lot so I thought it’s best to upload again! HIIT standards for High Intensity Interval Training and is an excellent way to get your heart rate and fat burning capabilities through the roof!

The idea behind HIIT is simple; short bursts of high intensity activity followed by a short rest, this is repeated until the desired time is up. The best thing about HIIT is that you can do it with anything! (Note: when I say “on” I mean as hard as you can go, when I say “off” I mean recovery where you allow your heart rate to drop). I thought I’d convince the un-convinced by doing some research to get some scientific evidence in front of your eyes!

Simplyshredded refer to a study conducted in Laval University. They kept it basic, 1 group followed a 15-week HIIT training plan and one followed a 20-week steady state cardio plan. Steady-state group burned 15,000 more calories than HIIT group BUT HIIT group lost significantly more body fat! The science behind it is that because HIIT is tougher on the body, it requires more energy (calories) to repair itself afterwards. HIIT essentially has a more effective after burn.

Still not convinced? The same post also stated that short bursts of high intensity cardio help us hold onto our hard-earned muscle mass! You just need to take a look at Bradley Wiggins legs (who competes in long, steadier races such the Tour De France) compared to those of Sir Chris Hoy (who does short bursts of intense cycling around a velodrome).

All of this is further emphasized by Jim Stoppani, PhD, who refers to the same studies conducted in Laval University and Ontario University as well. Just  do a little research yourself if you need further convincing. However, please give these (or your own versions) a go, HIIT is amazing!

Running;
If you’re interested in giving HIIT a go with running to mix it up and maximize calorie burning then best start off with an “easy” HIIT run to get a sense of you’re own capabilities. Doing this until you pass out is ill-advised, for obvious reasons. When I gave it a go prior to being injured I ran hard for 30 seconds and took 30 seconds off. I repeated this until I had doing it for 15- minutes in total. The run itself was 30- minutes (7.5- minutes warm up, 15- minutes HIIT, 7.5- minutes cool down). HIIT is great because it never gets easier! You can alter the length of the intervals or the intensity as you see appropriate!

I now tend to do 15-20 minutes of HIIT (1 minute on, 1 minute off) with 5 minute warm and 5 minute cool down.

Cycling;
This would be applicable to a typical spin class for example. It’s intense, short bursts followed by recovery. Then you sob as you’re told to do it all again. If you’re not part of a class you can still do this, indoors or outside! I have 2 sessions, each lasting 45-minutes.

Session 1: This is a sprint session. Take 5-minutes to gradually increase your heart rate through increasing the resistance. Once the 5-minutes are up it’s 35-minutes of work! I tend to follow the same (monotonous, yet effective) pattern, 1.5-minutes on with 1-minute off. You repeat this a total of 10 times, then it’s a 5-minute cool down. (Note: feel free to lengthen the warm-up and cool-down as you see fit).

Session 2: This one uses hill & seated climbs, sprints and jumps (alternate between 10-15 seconds standing, followed by 10-15 seconds seated, repeat for desired length). Again, I do a 5-minute warm up, 35-minutes of work, 5-minute cool down. The 35-minutes of work consist of 2.5-minutes of either a hill climb, seated climb, sprint or jump. Mix it up to enhance the work-out. This is harder, in my opinion, than the solid sprinting because it’s uses different muscles, for example, when I hill climb there’s a lot of burning on my glutes, which is less severe when I do a seated climb.

Aerobics;
Aerobics aren’t new and they’re great, but not as challenging as they could be. This is where “HIIT-ifying” it comes in. Give yourself 30-minutes and split it into 5-minute warm up, 20-minutes work, 5-minute cool down. I’ve written out an example below for a HIIT workout I do (no equipment needed, but if it has a * next to it, you can use a dumbbell(s) to make it harder). Work for 40 seconds with a 5 second rest between each exercise, then take a 1-minute rest between each set.

Repeat each set three times. It’s 3.25-minutes per set with 5-minutes break in total, so it’s 19.5-minutes of work! Remember 40 seconds on, 5 seconds rest between exercises with a 1-minute rest between each set.

Set 1:
Jumping squats
Press ups
Bicycle crunches
Russian twists*
High knees

Set 2:
Running on the spot (go as hard as you can)
Tricep dips (overhead tricep extensions with a dumbbell works too)
Push up plank (explained below)
Superman (explained below)
Burpees (explained below)

A really good idea is to mix it up! Write out your own HIIT aerobics plan that targets those large muscle groups you’re aiming to improve/tone/strengthen/shrink. Now a quick explanation on some of the moves.

Push up plank- start in a normal plank position with your elbows on the floor. Move into a raised plank position with your hands on the floor and your arms straight. Return to original plank position with elbows on the floor. Repeat for stated length of time.

Superman- lie on your stomach, arms and legs stretched out. Lift your head, arms and legs together and hold for a few seconds/the whole time. If you hold it for a few seconds before returning to the start position, repeat until the specified time is up.

Burpees (I hate these, but they’re a good exercise)- start on your feet. Jump as high as you can and when you land go straight into a crouch. Kick your legs back (so you’re in a raised plank position) and then bring them back into so you’re in a crouched position again. Jump back up, making sure to explode from the ground and repeat.

Anything that is unclear best go onto youtube/google to double check. As always, best to be completely clear on the technique and the moves to avoid any injury. It’s also possible incorrect technique means you’re not actually benefitting from the exercise. Nothing worse than wasted effort! (except injury)

HIIT is a great way to mix up your exercise regime and can help keep you away from the weight-loss plateau or the horrible repetitive strain that can occur. Otherwise it’s another way of keeping fit and healthy! Be careful though, this is a very intense form of exercise if done to highest of ability, so limit yourself to how many you do a week!

Gym Bug

Music Motivation

Hi there!

The end of the year is (scarily) fast approaching. Christmas is literally just around the corner which means New Year’s is peaking round too. If you’re like me, the gym is getting a bit tiresome. I have a (potential) solution! Music. I find it’s a great way to motivate myself and it can help change up a workout!
How can it help change up a workout? For example, instead of doing your usual bike session of solid cycling for 45 minutes you could cycle in time to the music. Try to keep the rhthym with your pedals to match the beats in the song! If you’re runnng outside this is also a great way to mix it up. Both these methods incorporate HIIT too!

Below is a list of songs I love to have come on when I’m in the gym. My actual “gym playlist” is 433 songs long, so they’re not all listed!

  1. Anywhere For You- John Martin
  2. Battle of One- Thirty Seconds to Mars
  3. Brick by Boring Brick- Paramore
  4. The Calling- Alesso & Sebastian Ingrosso
  5. A Call to Arms- Thirty Seconds to Mars
  6. Dare You- Hardwell feat. Matthew Koma
  7. The Fighter Remix- Gym Class Heroes remixed by Dj Reidiculous
  8. Gentleman Remix- The Saturdays remixed by Alias
  9. Ignorance- Paramore
  10. Just One Last Time- David Guetta feat. Taped Rai
  11. Kings and Queens- Thirty Seconds to Mars
  12. Little Bad Girl- David Guetta feat. Taio Cruz & Ludacris
  13. The Other Side Remix- Jason Derulo remixed by Jump Smokers
  14. Our Time Now- Plain White T’s
  15. Pump It- Black Eyed Peas
  16. Reload- Sebastian Ingrosso
  17. Under Control- Alesso & Calvin Harris
  18. Wasted- Tiesto feat. Matthew Koma
  19. When You’re Looking Like That- Westlife
  20. #Selfie Remix- The Chainsmokers remixed by Botnek

This is just 20 songs, but they have excellent rhthym and a variety of different beats. So add to this with some of your favourites and get back on that treadmille/elliptical/spin bike/pavement and keep going! A one hour workout is a teeny, tiny fraction of your day but you’ll feel great after it and be improving yourself day-on-day!

Anyone got any must haves on their playlist?

Gym Bug

Bodyweight Workout

Hi there!

So, a few days ago I posted about my weights sessions in the gym, using controlled resistance training machines (find it here) and I mentioned I would do a bodyweight post for those who don’t have access to resistance training, or like to mix it up!

For exercises that don’t aren’t easy to explain, I’ve found some YouTube videos. Please note any of the YouTube content I put on here is not my own material and I have no desire to infringe on copyright. The videos are property of the uploaders, unless otherwise stated.

Okay, so here we go with a No Excuse Bodyweight Workout; The idea behind this one is that each set works each major muscle group (arms, shoulders,  back, legs, abs), you do a set, take a rest (aim for no more than 2 minutes) then move onto the next. You can then repeat as many times as you can (rest between complete circuits should be no more than 4 minutes, if possible)

Warm-Up
Whatever you prefer hear just to get your muscles awakened and blood flowing. Dynamic stretching or a quick 5-minute jog is great.

Set 1
10 x push ups
10 x mountain climbers
10 x tricep dips
15 x bodyweight squats
30-second Superman 

Set 2
10 x Pike push ups
1
0 x reverse crunches
10 x bench dips (like a tricep dip, but use a chair and drop below the seated part, and squeeze back up)
15 x lunges (each leg)
10 x chin raises (lay in Superman position, place chin on your hands and lift your chin off the ground)

Set 3
Choose an exercise for each body part from Set 1 or Set 2 and add 5 reps to it (or add 10 seconds)

Set 4 (Optional Abs extra, do this once at the end/beginning)
15-second side plank (each side)
30-second plank
10 x flutter kicks
10 x bicycle crunches
15 x leg raises (lie on your back, legs up, lower legs to the floor slowly, bring back up)

Cool-Down
Make sure you do a good stretch session. Target each muscle area that you targetted with the workout, or foam roll if you’ve got access to one!

Feel free to leave any comments (appropriate, please) and anything you would change/add to make your workout better!

Have a great weekend! Keep those goals in mind!

Gym Bug

 

 

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