Diet and nutrition

Here are 5 quick Nutrition Tips that I am trying out at the moment, and have added to my normal day-to-day program. Steak or a Turkey Burger for breakfast. I always have a couple of eggs in the morning, normally hard-boiled, so if needs be I can eat on the run. However I have recently tried to get a really good source of protein in, during the morning, and have found 2 sirloin steaks, cut up into small bit size pieces with the fat removed, cooked in coconut oil with some cayenne pepper on goes down really well. I normally go with 4 -5 piece of broccoli as well to get my early hit of greens in. -        The missis has been trying Turkey burgers in the morning and been raving about them. They are also another great source of protein and can be cooked and flavored easily. Check her blog out for ideas and recipes http://francescasfitkitchen.blogspot.co.nz/ 4-liter bottle of water every day . – I always find if very hard to keep track on what I drink thro...

Split Body Parts – Biceps and Triceps Following on from my theme of split body parts here are a couple of tricep and Bicep sessions that you might want to use. Again this can be done as a one off session to get a good pump, or part of a longer program to build some size. Check out the previous section on split body parts for a more in depth description. Try to always keep strict form and 1,2,3 tempo. Session Biceps. 1) Under handgrip chins 3 x 6 –12 reps 2) Z bar curls 4 x 8- 12 reps 3) Hammer curls 3 x 8-12 reps 4) Straight bar barbell curls 3x 8 – 12 reps 5) Concentration curls 3 x 10 reps Session Triceps 1) Dips 4 x 8-12 reps 2) Skull crushers 3 x 8 -12 3) Rope pulldown 3 x 8-12 4) Narrow hand placement press ups. 3 x 10 Make sure after a session like this you get your post workout nutrition right and into your body within 30minutes. Ideally you want to eat some high protein and carbohydrates. Chicken breasts, turkey, tuna are all good. Sweet potato, yams, etc. If you cant get...

Abs for Ladies and Gents. This is a session that can be bolted onto the end of your existing training program or be fitted in as a stand-alone session. If you are going to do the former, then you might need to cut down some of the reps etc and exercises, to focus on your key work ons. Abdominal workouts are tricky to master. There are arguments for focusing heavily on them as a specific area, or if you are doing a lot of full body conditioning, cross fit, heavy lifting and eating well then you will naturally hit that area, as the abdominal muscles tie everything together. I find that doing them from time to time after sessions or on lighter days is good, but generally I do a lot of full body training, they are always working and don’t need too much extra attention. Whatever you think try below. Have a good warm up either on a bike, treadmill or something dynamic in the gym. Getting the whole body ready is essential. Then start with some Planks -  do these 2 times through. ...