HEALTHY AND EASY CHOCOLATE SHAKE

This delicious shake is a healthy and much lower fat/calorie option compared to a traditional milkshake! And it’s filling too so can be enjoyed as a meal on its own or a post-workout shake.

Ingredients

1 Young coconut with flesh

2 frozen bananas

2 Tablespoons raw cacao

3 medjool dates

Makes 2 large glasses.

Blend and enjoy!

Alternatives
*Can be frozen to be made into ice cream!
*Include a scoop of your favourite protein powder 

10 TYPES OF PUSH UPS FOR STRONGER UPPER BODY!!!!

Push ups are great exercise to improve strength of upper body,muscles that we work on are pectorals (chest),biceps and your front delts (front shoulder).

In this video i demonstrate 10 different types of push ups,some of them are easy some very hard choose according to your fitness level which one you will do.

Combine them with your chest workout once or two times per week after you finish with weights and your chest are already pumped add some of these exercises 2-3 sets of 15 repetitions.

When they become easy for you i will give you harder one ;)

ENJOY!!!!!

FitnessFreak workout house mix 2013

OUTDOOR WORKOUT!!!

Do you ever get bored of going to same gym every day? small space,no fresh air,dust...we just want to go out and do workout there in nature,you dont need any equipment just your own body weight!

there is so many ways of doing workout outside like jog on beach,in forest and also you can make great full body endurance workout!

Example:

1. Body weight squat - (20 repetitions) you can make it harder by holding isometric half way down your quads will be in big pain!

2. Body weight push ups - (20 repetitions) progress with clap push-ups,tap push-ups,T-push ups..

3. Squat jumps - (20 repetitions)

4. Prone cobra - (20 repetitions)

5. Split jumps - (20 repetitions)

6. Static plank - (hold for 45 sec or 1 minute),this exercise you can combine with side plank and side plank with rotations

7. Mount climbers - (you cans use timing like 30 sec or 20 - 30 repetitions)

8. V-crunch - (20 repetitions) you can combine with different types of crunches like bicycle crunches for example.

9. Burpees - (20 repetitions)

10. Obliques crunches (20 repetitions)

ENJOY!!!!!!

FITNESS FREAKS 3 FUN FITNESS FOODS

People often ask me for fun and healthy food alternatives - these are just 3 that form part of my weekly meal plan! 

REPLACE: White rice/couscous/pasta

WITH:

QUINOA

This slightly crunchy, nutty-flavoured health food is actually not a grain but a gluten-free seed from the spinach family, and is an awesome accompaniment to most meals such as fish or chicken. I even sometimes have it post-workout as a breakfast with berries, cinnamon and fat-free yoghurt, or added into a salad! It can be eaten in so many ways!

Protein content is very high (14% by mass), and it provides all 9 essential amino acids, making it a complete protein. It also contains twice the amount of fibre compared to other grains, contains iron, lysine, magnesium

It takes only 12 minutes to make and is pretty filling!

According to CalorieCount, 1/3 cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.

Available from most health shops, Spinneys, Carrefour and Geant.

REPLACE: High sugar sports drinks

WITH:

COCONUT WATER

I am addicted to the taste of coconut water and find it really helps to keep me hydrated during and after workouts as I find it difficult to drink a lot of water. It does however contain more calories of course than water - around 60 kcals - so best to drink in moderation - although if you are replacing a sports drink with coconut water, it is a much healthier and natural option! 

Coconut water is the liquid found inside young, green coconuts. It’s a great source of electrolytes, potassium, antioxidants, L-arginine, ascorbic acid, magnesium.

Available from Organics Food and Cafe and Ripe Market/Young coconuts from Spinneys, Carrefour, Geant

REPLACE: Bread

WITH:

OAT WRAPS/SPELT BREAD

I LOVE bread but since I have cut it out of my diet I have really noticed a big change in my body composition. I have replaced bread with Mountain Bread oat wraps which is lower GI and not as heavy on the stomach. They only contain 69 calories each and 0.4g of fat - I am generous with the amount of lettuce or vegetables I place inside, and usually include tuna or chicken, roll and place in the oven to grill and become crispy for about 2 minutes. It’s delicious! 

Occasionally I will opt for Spelt bread - it’s a grain that contains fibre, protein, B-complex vitamins, manganese and zinc, and due to its high water solubility does not cause as many sensitivities in people as with most wheat products, although it’s not gluten free. 

It is however heavier than the oat wraps so I don’t have it too often - but if you are eating bread regularly you may consider replacing it with this healthier alternative :)

Available from Spinneys

Enjoy :-)

GREAT EXERCISE TO BUILD STRENGTH IN YOUR LATS!!!

ENDURANCE WEEK ( part 3 ) CIRCUIT!!!!

Hope you all ready for day no 3 and very hard circuit workout!!!
We will do 10 exercises in row,it will be full body workout,lot of calories burned,crazy high heart rate so be careful ,if you not ready take it easy!
For people who wants to push limits try to do each exercise for 45 seconds with 20-30 seconds break between exercises,for other who wants to take it easy do 30 seconds and than recover 30 for next exercise!

1. Squat to overhead press (use dumbbells)
2. TRX row (or lat pull down if you don't have TRX)
3. Box jumps
4. Push ups
5. Split squat jumps
6. Static plank
7. Dead-lifts
8. Russian twist (use medicine ball)
9. Squat to upright row (use kettle-bell or barbell)
10. Skipping rope

Use stop watch,track your time and try to beat yourself next time when you do!!!
Let me know what you think and i hope you all enjoy!!!

FULL BODY WORKOUT ( part2 )

Its day number two for full body endurance workout!

Today we will try to do harder than yesterday,which means higher heart rate,more calories!

Only difference will be more sets in row,shorter rest between sets and ofcourse some harder exercises.

Start with light warm up 5 min on bike or jogg on trademil

1 A. Kettlebell swing - 3 sets 15 repetition

   B. Tap pushups - 3 sets 15 repetitions

   C.  Squat jumps - 3 sets 15 repetitions

   D.  Static plank - 3 sets 1 min hold

2. A. Lunge to oblique twist ( use medicine ball ) - 3 sets 10 twists each side

    B. Pull ups - 3 sets ( do as many reps you can because pull ups are very hard exercise )

    C.  Split squat jumps - 3 sets 15 jumps

    D.  Side plank with rotation - 3 sets 10 rotations each side

3. A. Burpie to overhead press - 3 sets 15 repetitions

    B.  Bicucle crunches - 3 sets 20 repetitions

    C.  Squat trust jumps - 3 sets 15 repetitions

    D.  Medicine ball slams - 3 sets 15 repetitions

REALY HARD WORKOUT!!! 

TOMORROW WE GO HARDER (CIRCUIT TRAINING)

EXAMPLE OF FULL BODY WORKOUT!!!

Its time to rest from heavy weights and push heart rate higher this week!
When we design program for full body endurance workout we should pay atention on couple things like your fitness level ( be realistic dont push some workout if you are not ready for some exercises ), recovery heart rate is very important (get longer breaks between sets if you need it ), start from bigg muscle group to small ones (legs,chest,back,shoulders,biceps,triceps)!
Depend on fitness level you can cobine two,three or more exercises in row ( 2 - supersets,3 - tri sets system,4 - giant sets or circuit workout 5 or more exercises in row!
I recomend to use lot of stability exercises to inprove your core (swiss ball,bosu ball,TRX,medicine ball )

1.  A. Barbell clean and press - 3 sets 15 repetitions
    B.  T push ups - 3 sets 8/8 rotations each side
    C.  V crunches - 3 sets 20 repetitions

2.  A. Swing to lunge - 3 sets 8/8 lunges each arm
    B.  TRX row low or dubell bent over row -3 sets 15 repetitions
    C.  Russian twist with medicine ball - 3 sets 20 repetitions

3. A.  Dumbell snatch - 3 sets 8/8 repetitions each arm
    B.  Swiss ball plank - 3 sets 45 seconds
    C.   Wood chooper - 3 sets 8/8 rotations each side

On this workout you can see how we cobine lot of compound exercises (all A exercises) with push/pull movement ( in first set pushups,second set trx row), with core exercises (cobination v crunch and russian twist so mid section with obliques)!
Finish all three exercises in row with no break then recover for minute or two depends on fitness level.

HOPE EVERYONE WILL ENJOY THIS WORKOUT,LET ME KNOW HOW DID YOU FEEL AFTER!!!

SHOULDERS/LEGS WORKOUT!!!

Yes its legs and shoulders day,for many people not favorite day,legs are big muscle group and you nead hard work to see progress but on the other hand we should think that legs like big muscle groups burn more calories also and that metablic rate goes higher for couple hours after workout!
Compound exercises like,clean and press,deadlifts,snatch are ultimate fat burners!

1 A. Barbell squats - 4 sets 15,12,10,8 repetitions
   B. Standing overhead barbell military press - 4 sets 15,12,10,8 repetitions

2 A. Walking lunges - 3 sets 20 steps
   B. Dumbell lateral raises - 3 sets 12 repetitions

3. A.  Dumbell snatch - 3 sets 12 repetitions each arm
    B.  Cable rair deltoid flys - 3 sets 12 repetitions

4. A.  Leg curls - 3 sets 12 repetitions each leg
    B.  Barbell upright row - 3 sets 12 repetitions

Before every workout go trough 5 min warm up,nothing hard just to increase body temerature.
Also i can advice my favorite skipping intervals after workout, 30/30 seconds (30 sec skipp,30 sec active recovery)

HOPE YOU WILL ENJOY THIS WORKOUT , LET ME KNOW IF ITS EASY I WILL MAKE IT MUCH HARDER!!!!

EXAMPLE OF BACK/TRICEPS WORKOUT

Second day and its time for back/triceps workout.
We will use same system like with chest and biceps,in this case when you do back, muscles that we use are lats and biceps like secondary muscle which means that triceps relaxes so doing supersets is easier than if you do back and biceps!

1 A. Lat pull down (wide grip) - 4 sets 15,12,10,8 repetitions
   B. Diamond triceps pushups - 4 sets 15 repetitions

2 A. Dumbell one arm row - 3 sets 12 repetitions each arm
   B.  Cable triceps extension - 3 sets 12 repetitions

3. A. Machine row (high) - 3 sets 12 repetitions
    B. Skull crushers - 3 sets 12 repetitions

4 A. Bentover straight arm pull down - 3 sets 12 repetitions
   B.  Reverse cable triceps extension 3 - sets 12 repetition


This is easy example of back/ triceps workout it can be much harder for example you can include pull ups,drop sets ect..
Track weights that you use so you can see progress,change workout time to time so body feels the difference,play with repetitions,break timings,new exercises because if you do same things all the time body will reach plateau!

TOMORROW IS SHOULDERS/LEGS DAY!!!!

YOUR PT IN ACTION

EXAMPLE OF CHEST/BICEPS WORKOUT

Everyone likes chest day,think that is favorite muscle group for all guys :) today i will give you some tips about chest/biceps workout and during the week we will go trough other muscle groups!
This combination its good because when you do chest , muscles that we use are pecs,triceps,front delts that means biceps relaxes so doing supersets is easier then when you want to do chest with triceps!
How you choose repetition for this workout? That depends on your fitness goal ( 1-6 repetition - strenght, 6-12 repetition - hypertrophy, 12+ reps - muscular endurance).
Example of one hypertrophy chest/biceps workout:

1 A. Bench press - (start with high repetitions to warm up your joints) - 4 sets 15,12,10,8 reps
   B. Seated dumbell curls - supinated grip (palms facing up) - 4 sets 12 repetitions

2. A. Incline dumbell flys - 3 sets 12,10,8 repetitions
    B.  Dumbell hammer curls 3 sets 12 repetitions

3 A. Decline barbell chest press - 3 sets 12,10,8 repetitions
   B. Barbel curls - 3 sets 12 repetitions

4 A. Dumbell pullover - 3 sets 12,10,8 repetitions
   B. Reverse cable curls (pronated grip,palms facing down) - 3 sets 12 repetitions

Ofcourse this is basic program,can be much harder!
Always write weights that you use its very important to track yourself to see progress.

TOMORROW IS BACK/TRICEPS DAY!

Can women build muscles like guys???

"i don't want to workout with weights because i don't want to have big shoulders and don't want to grow muscles" ladies,did you made these comments before?
There is no way ladies will grow muscles unless they use some special supplementation and special designed training.
Girls produce ten to thirty times less testosterone a male hormone that encourages muscle growth,they will grow muscles but it will not be same case like with guys it will be nice lean shape,plus muscles naturally burn more calories so if you gain 2kg muscles and drop 2 kg fat means that you will burn around 75 calories extra per kilo!

Your Body Type - Ectomorph, Mesomorph or Endomorph?

Body type influences how you respond to diet and training.
Understand your body type in order to plan your muscle building training and diet program!

TOP 3 FITNESS WEBSITES

1. http://www.bodybuilding.com/
2. http://lovefitnesseducation.com/
3. http://www.womenfitness.net/

The benefits of post workout drink

The benefits of post workout drink are regulated by the hormonal (insulin) response to food intake.
Elevated insulin levels occur in response to carbohydrate intake and increase the muscle cells uptake of glucose and amino acids used to synthesize glycogen and protein respectively.
Carbohydrate should not be omitted from the post-workout feeding because they allow the insulin levels to be elevated.
Exercise (muscular contractions) increases the cells insulin sensitivity and results in rapid transport of glucose into the cell.
Increased post-workout insulin levels are not detrimental and will not cause an increase in fat storage because the nutrients will be directed toward skeletal muscle at this time.
Carbohydrate intake results in glycogen re-synthesis to replenish the fuel source for the next bout of resistance training.

TRX WORKOUT

TRX is new hit in fitness world,great way to use body weight for good workout!
Good thing about TRX is that with every exercise we use core (stability) muscles,and it’s very important that you can design program for beginners and on the oth...er hand make it very hard for people who are fit!
Question is how to design program for one TRX circuit ,one example is to do 10 to 12 exercises in row starting from big muscles groups (legs, chest ,back, shoulders),to small ones (biceps, triceps..).
Start with standing exercises and then do seated ones at the end of circuit.
Example of one TRX circuit:
Each exercise do for 45 sec followed by 30 sec rest then go to next one.
1. TRX overhead posture squats
2. TRX chest press
3. TRX posture lunge
4. TRX low row
5. TRX squat jumps
6. TRX T deltoid fly’s
7. TRX side to side lunges
8. TRX biceps curls
9. TRX triceps extension
10. TRX leg curls
11. TRX pikeSee More

Welcome to FitnessFreak blogg :)

FitnessFreak Blogg is created buy level 3 personal trainer based in Dubai,my target is to help all fitness and gym fans to reach targets,is that target to lose weight,gain muscle size,improve endurance or any other goal i will be here to help you with lot of tips about training programs,suplementation and about nutrition!
Feel free to ask any question!
Are you ready to change your life?if you are join me ;)