Todays Kettlebell upper body complex workout.
Try it out.
AMRAP As Many Rounds As Possible.
10 reps of each on each side
One handed Swings, Cleans
rest 1 min
Swing high pulls, Over head press from racked position
rest 1 min
repeat
1 MONTHS PERSONAL TRAINING - FULL PACKAGE FOR ONLY £100!!!
I’m offering for a very limited time a whole months personal training, 2 sessions per week, goal setting, nutrition guidance and extra workouts planned if required for a bargain price of £100.
Whether you want Fat loss, to gain muscle tone and definition, improve that PB, or just get active and healthy.
If you or anyone you know are interested get in touch asap either here or call me on 07875546568
The aim for most people that are working out in the gym is to lose body fat and to build lean muscle mass.
Here are my top 5 tips to get the most out of your training and build lean muscle.
1.TRAIN YOUR LEGS!!
Without doubt overlooking training your legs and lower body. You legs contain a huge amount of muscle tissue. These muscles will respond to being worked out as with all muscles by triggering the release of testosterone and other growth hormones.The release of these hormones will help to stimulate muscle mass and burn your calories more efficiently.
It’s simple that the more muscles that you work the more muscle you will build all over your body.
Think about including large compound lifts like squats, deadlifts and lunges into your workouts and you will see the returns.
2. Train with INTENSITY
The only time your muscles are stimulated to grow and adapt is when they are pushed to the point of failure.
Muscle tissue is forced to improve when it is put though greater stress and stronger contractions so the greater the intensity at which you train your muscles they will respond by providing the greater mass you desire.
3. Always eat breakfast!
This tip is probably the easiest to put into action. After you have slept a period of 8 hours your body is on the edge of entering a catabolic state. This means that it will start to break down its own muscle tissues to compensate for its low energy levels.
Eating breakfast will put your body away from this catabolic zone and provide your body with the fuel it requires.
The ideal breakfast is one that will provide a high quality protein, complex carbs and some healthy fats to boost your energy levels right up.
4. Eat more protein
Your muscles are made up of proteins so of course it is important to make sure you are consuming enough high quality proteins to ensure that you are providing enough of the raw materials required to build muscle.
Achieving an optimal protein intake will put your body in a positive nitrogen balance or an anabolic state.
It is estimated that you need to take in betweek 1-2 grams or protein per pound of body weight.
Great sources of protein are Chicken, Eggs, Cheese, Steak, whey protein powder shakes, nuts and seeds, seafood, quinoa.
5. Sleep more
Your muscles need to get enough rest inorder to recuperate from fatugue caused by your training.
It is only during rest that your muscles have the oppertunity to repair and rebuild.
Even with the best nutrition and workout planning if you are overlooking the rest factor it will effect the return on your muscle gains in the long run and increase your risk of injury.
Try to make sure you get at least 8 hours of sleep each night and allow for 2 complete days a week for a full rest on the body.
Runners!: Talk to me. What shoes are you using?
I’m totally a convert to minimal shoes now after buying some New Balance MT10’s and building up to long runs I don’t think I could ever look back to a support or corrective style shoe. Opinions on the back of a postcard.
Blogged this before but its so good im doing it again!
(Source: rowenmariabustillo)
