Fitness plateau busters!!!!

Tips How to Avoid Fitness Plateaus!!!


1. Mix up your workout schedule to prevent plateau. While setting regular days for your workout, such as Monday, Wednesday and Friday, might fit nicely into your schedule, your body may quickly adapt and you will hit plateau. Instead, mix it up, working out for two days, and taking a day off, continuing this routine for six to eight weeks before taking an entire week off to reset the body system.

2. Replace your regular exercise with something new and light during your full week off. Instead of heavy aerobic exercise or weight lifting, spend the week walking, swimming or biking. Even yoga can be a great way to continue working the body with a more gentle form of exercise. Taking this time will help reset your body and allow you to enter your regular workout again without ever hitting a plateau.

3. Rest. Many people think that they will see better results in muscle gain and weight loss if they work out every day of the week; however, the opposite is true. Your body needs time to recuperate, allowing you to lose more weight and gain more muscle while at the same time slowing down the body's automatic plateau response. Never work out more than two or three days in a row without taking a full day of rest.

4. Prevent a workout plateau by carefully monitoring your body's metabolic needs. As your fitness level increases, you body will need more calories to maintain your metabolism. If you feel that you have hit a plateau, it may be because your body is not receiving the caloric intake it needs to work harder. Constant hunger accompanied by a workout plateau is a sure sign that you need to increase your caloric intake.

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WORKOUT FOR MUSCLE DENSITY!!!!

There is so many different workouts  that you can find online or on youtube and half of these are not beneficial, people post these things just to get some profit but here this will not be case i will give you example of one great way of training ,honestly did this workout 3 days ago my chest are soooo sore and i spend only 40 min (with 5 min warm ups of course )

First thing that you need is stop watch or some timer (i used great app on ipad called seconds free).

Second thing choose 4 exercise (different angles) for example i did Olympic barbell flat bench press, incline barbell chest press, body weight chest dips and decline dumbell chest press.

target is to use 60,70% of your one rep max (i used 55kg) and to do as much blocks of 10 reps as you can in 5 min,break you can choose how much as you want,if you rush and you dont take breaks after 2-3 min min you will start to fail and it will be hard to finish full block so that means need for more recovery but time is still going :) like example at the end of 5 min i did 7 block of 10 reps and 4 more reps in last couple of second.

When you finish take paper and write that number so you can improve it next time.

Between each exercise take 3-4 min break to get ready for next hard 5 minutes!!!

Great way of changing workout a bit and run away from traditional pyramid systems,drop sets,super sets...and plus you can do all muscles groups using this type of training. (back,shoulders,arms)

TRY IT END LET ME KNOW HOW DOES IT FEELS!!!!

5 HOURS FOR HEALTHY LIFE!!!!

Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Fitting regular exercise into your daily schedule may seem difficult at first,giving you the freedom to reach your physical activity goals through different types and amounts of activities each week.There is 7 days in a week you need to find 3-5 hours in that 7 days to live healty life style!For me one day without workout is bad day because i enjoy every training!
Its easier than you think.....

QUICK SMOKED SALMON SALAD

Need some lunchtime salad inspiration? This one is so easy and takes only 5 minutes to make!

Ingredients:

Lettuce

Smoked salmon

Sweet peppers

Sundried tomatoes

Capers

Pineapple

Cherry tomatoes

Mix together, drizzle with balsamic vinegar and olive oil and enjoy :)

COFFEE - GOOD OR BAD FOR TRAINING?

How does caffeine affect your body, especially when training?

We're not here to say whether you should or shouldn’t drink coffee, as everyone’s body is different and we all respond in different ways, but the pros and cons below can help you to make a better informed decision!

PROS

-Increased energy

-Can reduce muscle soreness after a workout

-Acutely, caffeine can increase the basal metabolic rate and enhance fat oxidation during exercise. It has been shown that plasma levels of free fatty acids increase 50-100 percent following caffeine ingestion. Thus, the increased availability of free fatty acids may lead to a glycogen-sparing effect and thereby delay fatigue. (according to triathlete.com)

-Can improve continuous exercise time to exhaustion. This effect appears to increase as the duration of the event exceeds 30 minutes, but caffeine has also been shown to enhance performance during incremental exercise protocols lasting eight to 22 minutes and sprints lasting less than 90 seconds (according to triathlete.com).

-Contains antioxidants antioxidants and polyphenols like chlorogenic acid and melanoidins.

-University of Utah scientists found people who drink four cups daily are 39 per cent less likely to suffer from cancers of the mouth and larynx. Four cups can also reduce the risk of type-2 diabetes.

CONS

-Cholesterol. Heavy consumption of boiled coffee elevates blood total and LDL      (“bad”) cholesterol levels.

-Coffee  can cause rapid or irregular heartbeats (cardiac arrhythmias).

-Dehydration - if you are training hard and sweating you should already be drinking a lot of water. Coffee is a diuretic,and if you drink a lot you will be losing even more fluid, so should be increasing your water intake even more, especially if training.

-Disturbance of sleep. Caffeine increases adrenaline and cortisol - its stimulant effects will make it more difficult to sleep and can increase agitation and stress.

-May increase risk of heart attacks.

TRAINING AND HEALTHY EATING - LIFE HABIT !!!!

Every day i meet new people with different goals,problems,different way of thinking about training and eating.
Most comon thing i hear every day is "can you please recommend me some diet?"
Honestly i think we should all stop using that word "diet" we should use only term healthy eating!!!
Whad diet means? its proven that 90 percent diets dont work or they work one period.
Every diet have stages:
1. we decide we will use some diet
2. we follow diet
3. back to old life style because we get bored of that diet

Maybe sounds a bit funny but its true,diet means we eat similar things all the time there is so many i know,atkins diet,hig protein diet ect problem with them there is no maintaining phase.
Proper way of thinking is to eat 5 small meals a day (breakfast,snack,lunch,snack and dinner),they all should be small meals protein based and complex carbs based (meat,vegetables),plus snacks like nuts,fruits ect...
We should eat things that mother earh made for us and to avoid processed food,junk food,fizzy drinks...
Nobady says we have to eat like that all the time and be snobs i have to admit i eat chocolates all the time :) but i workout hard and i try to eath healthy 80 percent of time!

Conclusion: for sexy body we need hard work in gym and HEALTHY EATING :)
Will give you couple months to try,you will see that i was right ;)

DELICIOUS RICH, DARK ORGANIC AND RAW CHOCOLATE!

If you like dark chocolate you will love the taste of these raw and organic homemade chocolate chunks! What's great about them is that you don't need to eat large quantities to satisfy your chocolate cravings - they are rich yet delicious!
 

 

INGREDIENTS

10 Tablespoons Raw Organic Cacao

10 Tablespoons Organic Coconut Oil

6 Tablespoons Organic Coconut Sugar

Mix together and pour onto a baking tray covered in cling wrap. Place in the freezer for 5 minutes, break into chunks and enjoy!

Alternatives: You can add anything from nuts to fruit to muesli to make it more tasty! My favourite combination is shredded coconut and slivered almonds!

Warning: Can be seriously addictive!

KETTLEBELL WORKOUT!!!!!

Kettlebells are great tool to make great full body functional workout!
Small tip when you plan full body workout (or in this case circuit workout) always start from big muscle groups like legs,chest,back to small ones like biceps and triceps,also start with some compound exercise like squat press,swing,snatch to warm up your joints (5-10 min on bike or any cardio before to increase body temperature)

Example :

1. KETTLEBELL SWING - 20 repetitions

2. KETTLEBELL PUSH UPS - 20 repetitions

3. KETTLEBELL LUNGES - 20 repetitions (10 each leg)

4. KETTLEBELL BACK ROW - 20 repetitions

5. KETTLEBELL SNATCH - 20 repetitions (10 each arm)

6. KETTLEBELL RUSSIAN TWIST - 20 repetitions

7. KETTLEBELL SUMO SQUAT - 20 repetitions

8. KETTLEBEL CURLS - 20 repetitions

9. KETTLEBELL TURKIS GET UPS - 20 repetitions (10 each arm)

10. KETTLEBEL TRICEPS EXTENSION - 20 repetitions

* Try to repeat this circuit 2 times (depend on your fitness level)
* If you are beginner make combination of super-sets like upper/lower body ( kettlebell squat with kettlebell row for example)
* To progress you can decrease resting time between sets,take more weight,choose harder exercises...

LET ME KNOW WHAT DO YOU THINK ABOUT THIS WORKOUT AND I HOPE YOU ALL ENJOY ;)

CHEAT MEAL!!!!

http://lovefitnesseducation.com/2013/04/04/cheat-meal-cheat-day-or-cheat-weekend/

Great article from my favorite fitness web page!

QUICK CINNAMON, BANANA AND COCONUT SNACKS

Do you ever find that at times during the day you really want to snack on something sweet but there's nothing around that's healthy? Avoid midday 'snack attacks' with these quick and easy healthy treats! 

Ingredients

1 Cup Coconut Oil
2 Eggs
2 Cups Quinoa Flour
1 Cup Coconut Flour
2 Cups Oats
2 Tablespoons Honey
2 Mashed Bananas
2 Tablespoons Vanilla Essence
1/2 Teaspoon Baking Soda
1 Teaspoon Salt
1 Teaspoon Cinnamon

Mix together in a large bowl and roll into balls.

Bake for 15-20 minutes on 180C or until light brown.

Pop them into your gym bag or lunch box and enjoy!

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!!!