A question I get asked quite often is: what should I eat before training? Followed by a look of keen inquisitiveness as if I am about to release the greatest secret known to man. I’m sorry to tell you, but the answer isn’t that complicated at all; which is a good thing!
Think of it like this, you wouldn’t plan a drive across a desert with no fuel in your tank, would you? This is the exact mindset to have when thinking about workout preparation.
It's really not as hard as you think.
Casting aside all fad diets, weight-loss supplements, and tricky machinery; the key to fat loss really boils down to simply burning off more Calories you consume.
Let's say your total caloric intake for one day is 2,000 Calories (Calories in), your goal is to burn off 2,500 Calories in that same day (Calories out).
Try this 7-day fat-loss challenge:
Spring is almost here & we all know what follows spring, right?
Here are my top 5 favourite tips for fat burn in preparation for the beach.
Drink Green Tea
YUM! Green tea contains the antioxidant Epigallocatechin Gallate (EGCG) as well as caffeine; both of which give a boost to metabolism. Several studies have shown that a combination of green tea & exercise are effective for losing belly fat, so pour yourself a cuppa, right now!
Do you need money to get fit?
No. And anyone who tells you otherwise is unimaginative and probably rich in excuses.
The truth is, fitness doesn't have to involve a gym, nor does it require expensive supplementation or diet.
In fact, getting fit will probably save you money if anything!
Getting fit requires a healthy combination of three things:
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Step 1: Remove clothes
Step 2: Wear tackiest apron available
Step 3: Watch the latest YouTube video
Step 4: Copy video instructions
Step 5: Enjoy a damn good Salmon Piccata
· 305 calories
· 28g protein
· 100% RDI of Vitamin C and Vitamin A.
Yay for health!
How do you like your salmon?
I get it, you’re in the gym, ready to take on the bench press with everything you’ve got. After cracking out a warm-up set you stack up the plates and give that bar a damn good pushing for 4 – 6 reps. You stand up, no one is watching; but they should be when you’re pushing such a tremendous amount of weight. You feel on fire… and yet, as time goes by, you don’t seem to be increasing in size…
One of the best moves I ever made for gaining muscle (fast) was leave my ego at the door.
Egos and gyms are a bad combo, do yourself (and everyone else) a big favour and as you enter the gym, just leave your ego outside (you can collect it on your way out).
In order to hit the golden land of Hypertrophy (muscle growth) your muscles need high amounts of mechanical stress placed upon them; and a combination of the 2 following things is the best way to do that:
I've got your back!
The perfect back workout for an otherwise lazy Saturday afternoon is right here:
2 x 10 bench dumbbell pullovers
2 x 10 reverse rows (Smith machine)
3 x 10 bent over dumbbell rows
5 x 6 heavy seated cable rows
3 x 12 narrow grip lat pulldowns
3 x 12 bent over dumbbell flyes
2 x 16 dumbbell shrugs
5 minutes of rowing. Aim for 800 meters !
These following points are based on the majority of the population with an average circadian rhythm.
In the afternoon the body’s pain tolerance is at its highest; which allows you to hit more heavy-weighted reps without crying like toddler performing deadlifts.
In the evening, your stamina is at its daily peak, joined by your overall coordination. These are HUGE factors when it comes to pounding the iron slabs. As we all know, stamina goes a long way… the difference between lifting for 30 minutes & 45 minutes can be paramount.
There are endless studies that say this, that, and the other about the optimal weight you should be lifting to reach your goals.
Here's the Mustard Fitness opinion:
If your primary goal is to increase your strength (your peak force), you should be going heavy.
That means working with a weight that only allows you to hit 1 - 5 reps per set. Take longer rest periods and aim to increase the weight used every week or two. Personally, when training for my deadlift strength, I go for 5 sets of 4 reps, with 3 minute breaks between sets. (the Mustard 5, 4, 3 System... not copyrighted)
If your primary goal is purely hypertrophy/fat loss (bodybuilding/looking incredible with all your clothes on the floor), you should also be going heavy, though not quite at a strength-training level.
Find your 'burn weight' with exercises. This means that you should aim to fail with a load somewhere between 6 and 12 repetitions. If you reach 12 reps and feel the ability to hit 1 or 2 more, the weight is too light and you should increase. Of course, if you can't hit 6 reps, the weight is too heavy and should be reduced a tad. Keep your rest periods between 60 and 90 seconds. Cue the red carpet.
If your primary goal is muscular endurance, then, you've guessed it, your reps need to be high and your weight low.
Aim for a weight that allows you to hit between 12 and 20 repetitions before failing. Reduce the rest periods here to 30 - 60 seconds and get all sweaty and intense!
I hope this helps!