Update!

Considering the fact that I haven't touched this blog in a while, I've decided that it's time for an update - a bit of explanation behind where I've been hiding. Anyone that's been following my Facebook and Twitter posts will know that for the last 3 weeks I've been logging a supplement for BodyActive Nation. I've also produced some independent blog posts for their blogging community and sadly its meant neglecting this page greatly. The supplement that I've been logging is called X Factor Advanced developed by a company called Molecular Nutrition. Basically, as BodyActive describe it ' X-Factor has the ability to rapidly assist in lean muscle mass gains, increase fat burning properties and amplify your response to training'. It's main ingredient is Arachidonic acid, an ergogenic acid that has a huge reputation for producing muscle gains. I've been taking this supplement for just over 3 weeks now, and its produced results beyond my wildest dreams. I've toned up and gained some serious muscle, especially in my shoulders.


Of course, its not just been the X Factor that's helped me to push towards my goals as of late. I've recently weighed in at 91.6kg - that's a whole 31kg lost since I started my weight loss journey. I've learned the hard way that if you don't take control of all areas of your lifestyle, then you've got no chance of really hitting your top goals. Since starting to log XFA, I've completely changed my lifestyle and really sorted out my training to ensure that I get the maximum benefits from such a powerful supplement. My diet is now cleaner than ever, and my training is hitting levels of intensity that I could only dream of previously. Of course, I haven't managed to do this all by myself; I've had a lot of help. Most of which has come from EZ, training wise I'm now loosely following his regime with regard to split and cycle. I've also taken some nutritional tips by following his training.


I guess to sum up this post; I've managed to really edge closer to my goals now, and they're almost in touching distance. Lately I've seen a lot of people wanting to commit to their training, but not knowing where to start, or even starting blind. I cannot stress how important it is to really plan your approach to training. A lot of the time, you're going to have to find ways to motivate yourself, you're going to feel like giving up at some point and some things will feel so easy to give in to. I say this because I've experienced it all myself - it's not going to be an easy ride at all. If you really want to reach your goals, you have to put everything you have into getting there. Sacrifices will have to be made, some that you really don't want to make. Believe me though when I tell you that it's all going to be worth it in the end. The sense of self achievement for seeing your goals get closer with each week is just amazing, its one of the best feelings in the world. One of the biggest tips that I can give you is to surround yourself with positive influences. One of the motto's that I live by now is one that I've been introduced to by EZ - 'A Product Of My Environment'. This could not be more true. For anyone that hasn't seen EZ's page, you can find him at - www.facebook.com/fitnessmadeez www.flexdem.com and www.youtube.co.uk/glyphmedia. They've helped me massively along my journey. Anyway, until next time guys,

Train hard, but train safe,


Alex.

XPLODE!

In the time in which I’ve been boxing, I’ve had some comments about the power of my punches and how they’ve improved. At first I put this down to natural progression; however after thinking about it, I discovered that the increased power output was due to my gym sessions – specifically my warm up. I came across this gem of a warm up in a workout video for Terry Crews as he prepared for his role in The Expendables (http://www.youtube.com/watch?v=D-uBxxK4c3U). This short and sweet warm up really gets your engine running for a workout and also it works on your explosive power (perfect for people partaking in contact sports: Boxers, rugby players etc.)

In light of this warm up, I’ve tried my hand at creating a full workout solely based on developing and harnessing explosive power. Not only will it do that, it also works your full body, brilliant for your core and also because the movements are so fast it can serve as some form of cardio. It consists of ten exercises which are set out in the form of three circuits (4, 4, 2). Realistically you’re looking to complete 8-10 reps for each exercise, with two-three minutes rest in between sets. So without further ado, I’ll break it down.

Circuit 1

Jump Squats (With Barbell) – begin with normal squat motion, on ascent explode upwards and propel yourself off the floor.

Push Press (Barbell) – Hold bar at shoulder height, bend knees slightly. Quickly straighten legs and explode upwards with the bar, essentially performing a shoulder press.

Deadlifts (Barbell)

Kettlebell Swings – Using a single kettlebell, keep your back straight and legs slightly bent. Combine the power in your hips and arms to create a swinging motion, bring the kettlebell parallel with your shoulders and lower slowly.

Circuit 2

Power Clean and Press (Barbell)

Jumping Lunges (Holding medicine ball) – Perform a jump lunge and alternate legs, no break between legs. Ensure that you hold the medicine ball out in front of you.

Clap press ups

Swinging plate jumps – Begin in a half squat position with a light weight plate in each hand (2.5kg). Extend the plates behind you. Proceed to swing the plates forwards whilst jumping as high as possible.

Circuit 3

Box Jumps

Upright row (barbell)

So there it is, a workout designed to develop your explosive power whilst getting your muscles toned and ripped. You only need a light weight for this workout, I’d definitely recommend beginning with a really low weight. I again only use 30kg for the whole thing and its enough to really work me hard. Hopefully some of you will feel confident enough to try this workout, please feel free to come to me with any feedback or questions and any results if you do decide to stick with it. It's shown positive results both for myself and for my training partner; its definitely worth a go if you want to really unlock a high power output!

Train hard, but train safe,

Alex.