Archive for September, 2006

Upped by bench press by 3 reps

20060928 14:04

Lately while doing bech press at home, it has been getting easier and easier to do 5 reps, so earlier today i was upped by reps to 8 and 3 sets. My next target is to drop the reps back down to 5 but add more weights =)

I’ll keep you updated

Simple carbohydrate food list

20060927 21:58

Simple carbohydrates are usually considered to be bad carbs, but this is only because they are often broken down, and re-processed in an unnatural way, such as sweet things like chocolate etc. There is no doubt about it, natural simple carbohydrates are the best to include in your diet.

Below is a list of some natural foods made up of simple carbohydrates, the foods are low in sugar and do not promote weight gain;

  • Apples
  • Cherry
  • Blackberries
  • Cranberries
  • Grapefruit
  • Kiwi
  • Lemon
  • Oranges
  • Pear
  • Raspberries
  • Strawberries

Now below is a list of simple carbohydrates with high sugar, and which you should avoid having in your diet;

  • Table sugar
  • Cakes
  • Jam
  • Fudge
  • Toffee
  • Boiled sweets
  • Honey
  • Soft drinks
  • Tinned fruits
  • Pickle
  • Chutney

Carbohydrate – A must for weight training

20060926 14:16

Carbohydrates are an important energy source for strength training. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone you energy level will drop and you will have to stop exercise. So Carbohydrate should be a major concern of athletes doing strength training exercise in the hopes of building lean muscle.

Experts recommend at least 400 to 600 grams of carbohydrates per day to keep your muscle glycogen stores high.

You may use this formula to work out your personal requirement; a:

3.6gr carb x body wt(lbs)= grams carb/day

For a 140 pound person this is about 504 grams per day or about 2,000 carbohydrate calories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.

Digital Camera =)

20060920 23:09

Ok, well if anyone is reading this blog lol – i’ve got myself a digital camera and if you have noticed the new section on muscle building exerices i will be posting routines for you to try out while training. Alot of them are standard exercises used by people, but if your new to the whole thing, it’ll be giving you information such as what part of your body the routine helps build muscle for, instructions on how to do it correctly, and pictures of me doing it – maybe in the gym or maybe at home – who knows.

Just a thought; most likely you have came across my blog via a search engine, if you are new to the whole creatine/weight training scheme, please feel free to post your thoughts and opinions on any of my posts, if you are an expert in this area, please correct me if i am wrong!

Will keep you updated on those photo’s =)

Reverse barbell curl

20060920 16:49

The reverse barbell curl exercise works bicep and forearm muscles. I personally use the reverse barbell curl as a support exercise for the end of my bicep workout. It is good for building strength in your forearm and bicep muscles. If you have strong forearm muscles you can bicep curl more weights, and build more muscle so reverse bicep curls are recommended in your bicep workout!

You should try to use the reverse barbell curl towards the end of your bicep workout, as you don’t want to wear out your forearms at the start of your workout because you won’t be able to lift heavy weights for the rest of your session.

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