I realise that there's been a serious lack of activity from this blog lately, so sorry for that. The reason for the radio silence is that I've been trying out a completely different angle to my training and its taken me a week or two to get used to the routine. One thing I'll say about the my new training is that its definitely paying off with regards to muscle gain and fat loss; however its a lot more intense than any other regime that I've done before. I've also intensified my approach to my nutrition along with this. In previous posts I mentioned that I was reducing my calorie intake to 500/600 on two days of the week, since starting my new routine I've opted to change those days into full fasting days. Needless to say, this routine has been completely different to me - so I thought that I'd share it with all of you.
As I said that I had planned to in previous posts, I've recently taken up boxing. For those of you are into the sport but haven't tried actually training - I'd highly recommend it, its the best workout that I've ever had. Its especially good for your core as that's where a lot of the movement/power comes from in boxing. Also as of today I've restarted playing hockey; I'm hoping that coupling this with boxing will allow me to partake in a huge amount of cardio and core activities which will allow me to focus more on building, toning and maintaining muscle whilst in the gym. I've decided to follow the Hodge Twins' training split with regard to muscle building and do one day that consists of Chest, arms and shoulders, one that consists of Back and arms, and one that consists of legs and compound movements. By compound movements I'm referring to exercises such as clean and press, pull ups etc. I threw compound movements into my leg day because I personally think that it increases your power output when it comes to other exercises. So bearing all of that in mind, this is how my week is set out.
Monday - Chest, Triceps and Arms. Boxing.
Tuesday - (Fasting Day) Hockey Training
Wednesday - Back and Arms. Boxing.
Thursday - Rest Day (Fasting Day)
Friday - Legs & Compound Movements.
Saturday & Sunday - Rest Days
As you can see from that breakdown, its a pretty intense week of training. I am considering moving a muscle building day into Thursday to reduce the workload on another day. However, the set up that I have now seems to be working, so why fix something that isn't broken? Also, here's a breakdown of my various routines for each gym session.
Chest, arms and shoulders -
Flat Bench Press - 4 sets, failure
Incline Bench Press - 2 sets, 10 reps
Tricep Dips - 3 sets, failure.
Chest Flyes (Machine) 4 Sets, Failure
Shoulder press (Dumbbells or machine) - 3 sets, failure
Bicep Curls - 3 sets, failure
Tricep Pulldowns - 4 Drop sets to failure
Back and Arms -
Wide Grip Pull Ups - 4 sets, failure.
Hammer Strength Row - 4 sets, failure
Prone Row - 3 sets, failure
Lat Pulldown - 3 sets, failure
Bicep Curls (EZ curl bar) - 3 sets, failure
Tricep Pulldowns - 3 sets, failure
Legs & Compound -
Barbell Squats - 4 sets, failure.
Clean and Press - 2 sets, failure
Bent Legged Deadlifts - 3 sets, failure
Calf Raises - 3 sets, failure
Pull ups - 3 sets, failure
From that you can all gather that my training in the gym now is focused on heavier lifts to gain muscle, and I've saved the cardio, core, stability and flexibility work for outside the gym with boxing and hockey. With regard to the supplements I'm taking, I'm still taking Warrior Blaze and its still doing an amazing job, I'm also now on a course of Syntha6 protein. Thanks to these two supplements and my training working together, I've seen a huge difference and decided that this regime is worth sticking to until it proves otherwise. I also said in an earlier post that I'd report back on syntha6 and its effectiveness - I have found it to be the most effective protein shake yet. Its helped me gain lean muscle pretty fast and its also reduced the amount that my muscles ache after intense workout days. Also, its pretty damn tasty. Basically its definitely worth a buy if you have 30-40 pounds to splash out with. I've also taken pictures to mark the start of my new training regime, I'll post them with what I'm hoping will be huge transformation pictures when the time comes.
If anyone's got any feedback on this post - any questions or comments etc. You can find me on Facebook at www.facebook.com/wrightyx Twitter - @Wrighty__ or alternatively just post a comment under this thread. Don't hesitate to come to me with any feedback, I love hearing from people that read this blog. I'll try and get another post up as soon as possible but until then,
Keep Testing The Limits.
Alex.
Health, Fitness, Sport; and everything in between.
Tuesday, 16 October 2012
Friday, 5 October 2012
Knowing Your Training
What I'm about to share with you is something that I wish someone would've shared with me when I'd first started training. I'd spend countless hours in the gym, pushing myself so far, working every single muscle in my body until I literally couldn't take any more. Unsurprisingly I saw absolutely no gains and felt run down and generally shitty. I had no idea about overtraining or the process that your body undergoes when you over train. It became so simple and so straightforward when I had it first explained to me; yet for some reason I couldn't reach that conclusion on my own. The definition of overtraining is simple, its a state where you push your body further than you should and the result is detrimental towards your goals. It doesn't just stunt your progress towards your goals however, it also weakens your body and makes you more susceptible to illness and that's going to affect you in other places rather than just the gym.
In more detail, overtraining is a simple science. When you overwork your muscles, it creates a negative nitrogen balance within them, and your muscles enter what is known as a catabolic state. A catabolic state is caused by a higher than normal production of cortisol within the body. Cortisol is a biological chemical which breaks down protein into amino acid form and transfers them to your liver to produce glucose. Cortisol is usually produced as a result of a high intensity training session, obviously the purpose of cortisol is to produce more glucose for energy. However this glucose is being produced from protein in your body, and after the unused protein in your body has been used, the cortisol will then begin to work on the protein within your muscles, therefore decreasing your stored protein levels and sometimes even decreasing muscle mass. Basically, the longer that you train at a high intensity for (You should always be training at a high intensity) the more cortisol you produce, and the more you run the risk of breaking whatever muscle you have down. You need to make sure that the cortisol you produce is only breaking down the protein that hasn't yet been fed into your muscles, the only way to do this is by cutting down the amount of time that you spend in the gym. It may not seem like a lot, but 45-60 minutes in the gym is really all that you need. I would never recommend doing more than 60 minutes worth of high intensity training because after that you really run the risk of over training.
Over training is dangerous in the long run due to the taxing effect that it has on your body, you don't want to run the risk of damaging yourself just because you haven't been well informed. To make sure that you don't run the risk of over training, try and ensure that you increase your protein intake pre and post workout, and also increase your carbohydrate intake before a really intense session, give your body enough nutrients to turn into energy, don't force it to take the protein from your muscles. Its important to plan your workouts specifically, aim to only work two major muscle groups maximum when executing a weightlifting session. Make sure you get enough sleep every night to utilize your body's natural hormone balance. Also, I know its a cliché - but listen to your body! Make sure that you allow yourself enough time to recuperate between sessions; I'm not saying don't try to power through minor pain; but if your body is in major pain, and you feel run down - Don't force yourself into the gym! Be logical with your decisions, after all, only you know what's best for your body. I'd also recommend taking a week off from training every 12 weeks or so, to give your body some real recuperation time - more often than not you'll see some muscle gain during the recovery period if you've been training right.
Well I hope that this post has helped and opened some people's eyes to the dangers of over training and the benefits of getting smart about your sessions. It really helped me to understand this with regard to my training, I began to saw so many more gains after heeding this advice and I can guarantee that you all will too. At the end of the day its just logical and I'm just trying to point out the logic. Regardless of what I've said, its your body and you're free to use it however you see fit, but you might find some of the things that I've said useful. I'll try and get another post up soon. As always you can find me on Facebook at www.facebook.com/wrightyx or you can tweet me - @Wrighty__ or just leave a comment in the space below this post. So until next time,
Keep Testing The Limits!
Alex.
In more detail, overtraining is a simple science. When you overwork your muscles, it creates a negative nitrogen balance within them, and your muscles enter what is known as a catabolic state. A catabolic state is caused by a higher than normal production of cortisol within the body. Cortisol is a biological chemical which breaks down protein into amino acid form and transfers them to your liver to produce glucose. Cortisol is usually produced as a result of a high intensity training session, obviously the purpose of cortisol is to produce more glucose for energy. However this glucose is being produced from protein in your body, and after the unused protein in your body has been used, the cortisol will then begin to work on the protein within your muscles, therefore decreasing your stored protein levels and sometimes even decreasing muscle mass. Basically, the longer that you train at a high intensity for (You should always be training at a high intensity) the more cortisol you produce, and the more you run the risk of breaking whatever muscle you have down. You need to make sure that the cortisol you produce is only breaking down the protein that hasn't yet been fed into your muscles, the only way to do this is by cutting down the amount of time that you spend in the gym. It may not seem like a lot, but 45-60 minutes in the gym is really all that you need. I would never recommend doing more than 60 minutes worth of high intensity training because after that you really run the risk of over training.
Over training is dangerous in the long run due to the taxing effect that it has on your body, you don't want to run the risk of damaging yourself just because you haven't been well informed. To make sure that you don't run the risk of over training, try and ensure that you increase your protein intake pre and post workout, and also increase your carbohydrate intake before a really intense session, give your body enough nutrients to turn into energy, don't force it to take the protein from your muscles. Its important to plan your workouts specifically, aim to only work two major muscle groups maximum when executing a weightlifting session. Make sure you get enough sleep every night to utilize your body's natural hormone balance. Also, I know its a cliché - but listen to your body! Make sure that you allow yourself enough time to recuperate between sessions; I'm not saying don't try to power through minor pain; but if your body is in major pain, and you feel run down - Don't force yourself into the gym! Be logical with your decisions, after all, only you know what's best for your body. I'd also recommend taking a week off from training every 12 weeks or so, to give your body some real recuperation time - more often than not you'll see some muscle gain during the recovery period if you've been training right.
Well I hope that this post has helped and opened some people's eyes to the dangers of over training and the benefits of getting smart about your sessions. It really helped me to understand this with regard to my training, I began to saw so many more gains after heeding this advice and I can guarantee that you all will too. At the end of the day its just logical and I'm just trying to point out the logic. Regardless of what I've said, its your body and you're free to use it however you see fit, but you might find some of the things that I've said useful. I'll try and get another post up soon. As always you can find me on Facebook at www.facebook.com/wrightyx or you can tweet me - @Wrighty__ or just leave a comment in the space below this post. So until next time,
Keep Testing The Limits!
Alex.
Tuesday, 2 October 2012
Getting Back Into The Swing Of Things
Okay, I'd like to kick this post off with an apology for the lack of posts lately. I've recently moved back to University and of course had to give time to the compulsory 'freshers' week; which generally involved a week of cheating on my diet and routine. However, despite my lapse - I'm now back in training and ready to give it everything that I've got. Due to the location of my training being altered, I've also altered the set up of the training that I'll be undertaking. I suppose I'll start explaining the things that haven't undergone drastic changes.
My eating is still very similar to how it used to be, however I'm taking a shot at using my judgement and perceptions rather than sticking to solid numbers. For example, I'll still be using two reduced calorie days in a week, however instead of having a 300 cal meal, I'll try to stick to smaller calorie objects such as fruit, and eat those throughout the day, therein spacing the calories out rather than having them all in one go. I eventually plan to drop the calorie intake and believe that the best way to ensure a smooth transition into less calories is to break them up into portions and slowly cut out those portions. When I'm not on a reduced calorie day, I'm still being very careful with what I eat, and taking into account what I need to eat for the activities that I'll undergo throughout the day. For example, if I'm planning on an intense cardio session in a day, then I'll ensure that I have enough carbohydrates to fuel me through the session. The same would apply to protein when undertaking a heavy lifting session. Whilst doing this, I'm also watching my calorie, fat and sugar intake to ensure that I keep them to a decent level. On the supplement side of things, I'm still taking Warrior Blaze capsules twice a day, and Cod Liver Oil tablets once a day. I plan on buying some BCAAs in pill form to help with my training and also have a tub of Syntha6 protein on the way, which I of course will review after a month or so of use.
The most radical change that I've made is my approach to my training. Over the summer period, I was focusing on full body workouts three times a week, with the cardio side of things being cycling to and from the gym (Around 7km each way). However since coming back to University, I've opted to take up boxing - and after having my first session on Monday, I can safely say that its the best cardio workout that I have ever taken part in. It also easily surpasses the amount and the intensity of the cardio that I was doing over the summer. With regard to my actual gym sessions, I've decided to split them up into isolation days, those isolations days consisting of: Chest, Arms and Shoulders; Back and Arms; and of course everyones favourite - Legs. I'll be incorporating a decent amount of core work into each of the sessions aswell. Oh and I've also decided to keep up my interest in hockey, so again there's more cardio work. I've planned my week to look a little like this -
Monday - Chest, Shoulders and arms, Boxing
Tuesday - Hockey Training (Low Calorie Day)
Wednesday - Back and Biceps, Boxing
Thursday - Legs (Low calorie day)
Friday - Boxing
Saturday and Sunday - Day off
So as you can see, I've got a pretty intense week planned. Obviously if its too much for me then I'll have to shuffle things around and re think what I'm doing. However I'm hoping that I can really push myself throughout the week and use the weekend to recover. After all, its all about testing your limits and striving to better yourself, getting fitter, faster and stronger. Compared to the training that I had over summer, this is a huge jump in intensity and new territory for me, but I guess that the only way to keep achieving the goals that you set is to up the intensity of your training and keep your body guessing.
So you're all now updated on my training and current state. I won't be weighing in for another week or two, just to get myself back on track and adjust to the new state of my training. I'll be keeping you all updated on my progress and I'll post the reviews that I have of any other supplements that I may purchase. I've taken a picture to document the start of my transformation and hopefully will have one to compare it to at the end of the transformation. Also, since I'm stepping into very unfamiliar territory with boxing, anyone with experience thats willing to share some insight would be greatly appreciated. I'll also be posting pictures of me repping the Flexdem gear that I know own thanks to Fitness Made EZ - if you haven't liked him on Facebook or Followed him on Twitter then please feel free to do right about now - @FitnessMadeEZ www.facebook.com/FitnessMadeEZ. Also, get back to me with all of your suggestions, comments, questions, and general feedback please. Help me keep this blog going by showing your support. You can find me on Facebook at www.facebook.com/wrightyx or you can follow me on Twitter - @Wrighty__ or even leave a comment on here. So if anyone reading this wants me to keep writing posts, and maybe even has any input for future topics then I'd love to hear them so get in touch please! I'll try and get a follow up post up fairly soon depending on the responses that I get to this. So until next time,
Keep Testing The Limits
Alex.
My eating is still very similar to how it used to be, however I'm taking a shot at using my judgement and perceptions rather than sticking to solid numbers. For example, I'll still be using two reduced calorie days in a week, however instead of having a 300 cal meal, I'll try to stick to smaller calorie objects such as fruit, and eat those throughout the day, therein spacing the calories out rather than having them all in one go. I eventually plan to drop the calorie intake and believe that the best way to ensure a smooth transition into less calories is to break them up into portions and slowly cut out those portions. When I'm not on a reduced calorie day, I'm still being very careful with what I eat, and taking into account what I need to eat for the activities that I'll undergo throughout the day. For example, if I'm planning on an intense cardio session in a day, then I'll ensure that I have enough carbohydrates to fuel me through the session. The same would apply to protein when undertaking a heavy lifting session. Whilst doing this, I'm also watching my calorie, fat and sugar intake to ensure that I keep them to a decent level. On the supplement side of things, I'm still taking Warrior Blaze capsules twice a day, and Cod Liver Oil tablets once a day. I plan on buying some BCAAs in pill form to help with my training and also have a tub of Syntha6 protein on the way, which I of course will review after a month or so of use.
The most radical change that I've made is my approach to my training. Over the summer period, I was focusing on full body workouts three times a week, with the cardio side of things being cycling to and from the gym (Around 7km each way). However since coming back to University, I've opted to take up boxing - and after having my first session on Monday, I can safely say that its the best cardio workout that I have ever taken part in. It also easily surpasses the amount and the intensity of the cardio that I was doing over the summer. With regard to my actual gym sessions, I've decided to split them up into isolation days, those isolations days consisting of: Chest, Arms and Shoulders; Back and Arms; and of course everyones favourite - Legs. I'll be incorporating a decent amount of core work into each of the sessions aswell. Oh and I've also decided to keep up my interest in hockey, so again there's more cardio work. I've planned my week to look a little like this -
Monday - Chest, Shoulders and arms, Boxing
Tuesday - Hockey Training (Low Calorie Day)
Wednesday - Back and Biceps, Boxing
Thursday - Legs (Low calorie day)
Friday - Boxing
Saturday and Sunday - Day off
So as you can see, I've got a pretty intense week planned. Obviously if its too much for me then I'll have to shuffle things around and re think what I'm doing. However I'm hoping that I can really push myself throughout the week and use the weekend to recover. After all, its all about testing your limits and striving to better yourself, getting fitter, faster and stronger. Compared to the training that I had over summer, this is a huge jump in intensity and new territory for me, but I guess that the only way to keep achieving the goals that you set is to up the intensity of your training and keep your body guessing.
So you're all now updated on my training and current state. I won't be weighing in for another week or two, just to get myself back on track and adjust to the new state of my training. I'll be keeping you all updated on my progress and I'll post the reviews that I have of any other supplements that I may purchase. I've taken a picture to document the start of my transformation and hopefully will have one to compare it to at the end of the transformation. Also, since I'm stepping into very unfamiliar territory with boxing, anyone with experience thats willing to share some insight would be greatly appreciated. I'll also be posting pictures of me repping the Flexdem gear that I know own thanks to Fitness Made EZ - if you haven't liked him on Facebook or Followed him on Twitter then please feel free to do right about now - @FitnessMadeEZ www.facebook.com/FitnessMadeEZ. Also, get back to me with all of your suggestions, comments, questions, and general feedback please. Help me keep this blog going by showing your support. You can find me on Facebook at www.facebook.com/wrightyx or you can follow me on Twitter - @Wrighty__ or even leave a comment on here. So if anyone reading this wants me to keep writing posts, and maybe even has any input for future topics then I'd love to hear them so get in touch please! I'll try and get a follow up post up fairly soon depending on the responses that I get to this. So until next time,
Keep Testing The Limits
Alex.
Wednesday, 19 September 2012
Get Smart About Your Lifestyle!
For anyone that's looking to succeed in their goals - whether they be muscle growth, fat loss, or generally just to stay healthy; you must really know what you're putting in your body. Healthy nutrition is an uncompromisable foundation for achieving real results. Yes a good fitness plan will help you, however it can only go so far towards your goals alone. Plus if you've got a decent fitness plan, but no idea about nutrition, then you're only slowing yourself down and making yourself lose motivation because you can't see any results. The people that infuriate me (infuriate me even more because I used to be one of them) are the ones that go to the gym, work up one hell of a sweat and really push themselves, to then come home and gorge on chocolate and shitty foods. It's a terrible thing to do but many people are culprits with this sort of thing. It's easy enough to do, my best advice would be to not keep junk food at your house. Now this isn't me saying swear off all of the foods that are bad for you, because that's just madness, everyone needs a treat every once in a while. Something that I, and many others that I know do; is allow themselves a treat day. For example, Ez (Fitness Made EZ) actually attempts to slip into a sugary coma every time he has this treat day - but that's fine, because he does it once a week, and trains fucking hard the rest of the week whilst being very careful with his nutrition. Also, people that think that not eating is the solution to losing weight, you're very very mistaken. Starving your body of essential nutrients is dangerous. If humans weren't meant to eat then they wouldn't be born with a digestive system. In the long run, the longer that you starve yourself for, the longer your systems are going to be eating into whatever muscle that they can find to and the less muscle you'll end up with. So if you're looking to lose weight and maintain muscle, or even just lose weight in general, please do not starve your body, just get smart about what you should be taking in.
It took me a long time to find out the real essential facts about nutrition, but that's because I had no help or guidance whatsoever, and I don't want others to be in the same situation. When you really manage to get your head around it, its really not as difficult as it looks either. Personally, I try to make sure I don't take in too many calories daily, I like to keep it below 2000, there's a lot of ways to get a decent amount of calories and still feel full at the end of the day, you just have to be careful and make sure that you know the nutritional values of the things that you're taking in. Think about investing on something like a calorie counter book, I did, for 4.99 its one of the most useful and worthwhile things that I have ever purchased. Its got nutritional details about every possible base food that you can think of. Once you've got yourself armed with something like that, then you can deal with your nutrition head on. For example, a lot of people will opt for a low carbohydrate, high protein diet when looking to do what bodybuilders call 'Cutting' - that's basically the process of really stripping off every inch of fat from your body to uncover serious definition in your muscles. While this approach is good and also definitely works, its not good for you in the long term. The main focus of weight loss with a low carb, high protein diet is water weight. It will also force your body into starvation mode; this is because your body likes to run on glucose/blood sugar, which is supplied by carbs. When your body doesn't get this, it feeds on the glucose and blood sugar found in muscle, causing a major breakdown in your muscle which simulates weight loss. Also, due to the increased amount of saturated fats in a high protein diet, it can cause heart problems, so basically, use that diet if you're looking to lose water weight, maybe if you're a fighter. However please don't try it for longer than a week or two, you'll see adverse effects.
The best advice that I could give to people, is to keep your diet well balanced and well informed. Watch your calorie intake each day, I'd say keep it 200-500 under your GDA, watch your carbohydrates, you don't have to pack them into your diet unless you're on an intense training program. Your protein should be kept at its GDA if not higher. Other stuff such as fats and fibre - be smart about. Try and make sure that the fats that you take in are essential fats such as the ones found in tuna, cod, broccoli, spinach, hazelnuts, walnuts etc. There are so many ways to get your essential fats. Also as some of you may have realised things like broccoli and spinach also help you to get your fibre intake, two in one! Any fruit or vegetable is a good source of fibre, plus fruits like bananas are packed with natural sugars and pure energy. Each morning I just have a cup of green tea or black coffee, with two bananas, and that alone makes me sail through my workouts with no difficulty whatsoever.
So now I've talked about food, lets talk about drinks. Honestly, the best thing to drink would just be pure, clean water - there's no extra additives, no calories, nothing to drag your diet down. However things like green tea, black coffee, and very weak cordial aren't bad for you. Drinks such as Coke, lemonade, and even fruit juice, are a big no no for me. Simply because they contain way too much sugar that your body doesn't need at all. Though I know that many people love their alcohol, particularly on a weekend, and being a student myself I know how hard it is to resist a good night out. So if you are to go out drinking, and this is still by no means telling you to go out and drink - try to stick to spirits and mixers; they contain a lot less calories than beers and ales etc. However if you're itching for a pint, go for Guinness over lager - this is for the simple reason of because it may seem heavy, it actually contains less calories than any other beer or stout.
Okay that's all on food and drink, obviously any questions that anyone has I'll be happy to answer. Just going to devote a bit of time to the subject of supplements. Obviously people with different goals will go for different supplements. I've said this many times before, but anyone who's looking to lose some fat - I'd recommend giving Warrior Blaze a go; it has definitely worked for me where some supplements have failed me. However you can't just sit back and be lazy whilst taking them, they rely on you as much as you rely on them, get a good diet and an active lifestyle and they'll help to boost your goals. I've also said before for protein shakes to try Promax because it really helps to put on lean definition. I'll also be trying a course of Syntha6 in the near future so look out for reviews on that. If you're going to pick a protein shake, just pick something low in calories and low in carbs and fat, preferably with a fair amount of amino acids and glutamine. Also try and get your hands on some BCAAs. I know for a fact that myprotein.com sell them for a very reasonable price. For those who don't know, the function of a BCAA is increase production of insulin, which mainly focuses on helping circulating blood sugar to be taken up by the muscle cells and used as a source of energy. So not only should they give you a boost whilst training, they should also stimulate increased muscle growth; helping you on your way to gaining some serious muscle. As for normal daily supplements (that is, the ones that aren't produced for the sole reason of helping fitness goals) I'd definitely recommend purchasing some Vitamin B tablets, they mainly help to keep your energy levels higher; Also things like Milk thistle (Helps to clean out your liver and kidneys and keep your systems healthy), Cod Liver Oil capsules (Helps to keep your joints healthy) and even just a Multivitamin supplement are helpful aswell when looking to keep a healthy lifestyle. For example, cod liver oil gives you extra support for your joints as you may put stress on your joints while training. Milk thistle helps to keep toxins out of your body and helps to keep your body working at optimum levels. Vitamin B helps to give you that extra energy kick when you need it and so on and so forth.
Well I hope that everything that I've run through in this post has been of use to people, its just mostly the information that I wish I'd had access to when I started training all in one place. The bottom line is, getting healthy and fit isn't just about dragging yourself to the gym every so often, its about a lifestyle change, to give your body what it needs to be healthy in all areas. As always, I'm open to any questions, suggestions or general feedback that people may have. If you've missed this information before you can find me on Facebook at www.facebook.com/Wrightyx and my Twitter username has now changed to @Wrighty__ - so you can either add me/message me on facebook, or follow and tweet me on Twitter. Failing all of that you can just drop a comment under this post and I'll get back to you as soon as possible. Hope you all enjoyed the read.
Keep testing the limits!
Alex.
It took me a long time to find out the real essential facts about nutrition, but that's because I had no help or guidance whatsoever, and I don't want others to be in the same situation. When you really manage to get your head around it, its really not as difficult as it looks either. Personally, I try to make sure I don't take in too many calories daily, I like to keep it below 2000, there's a lot of ways to get a decent amount of calories and still feel full at the end of the day, you just have to be careful and make sure that you know the nutritional values of the things that you're taking in. Think about investing on something like a calorie counter book, I did, for 4.99 its one of the most useful and worthwhile things that I have ever purchased. Its got nutritional details about every possible base food that you can think of. Once you've got yourself armed with something like that, then you can deal with your nutrition head on. For example, a lot of people will opt for a low carbohydrate, high protein diet when looking to do what bodybuilders call 'Cutting' - that's basically the process of really stripping off every inch of fat from your body to uncover serious definition in your muscles. While this approach is good and also definitely works, its not good for you in the long term. The main focus of weight loss with a low carb, high protein diet is water weight. It will also force your body into starvation mode; this is because your body likes to run on glucose/blood sugar, which is supplied by carbs. When your body doesn't get this, it feeds on the glucose and blood sugar found in muscle, causing a major breakdown in your muscle which simulates weight loss. Also, due to the increased amount of saturated fats in a high protein diet, it can cause heart problems, so basically, use that diet if you're looking to lose water weight, maybe if you're a fighter. However please don't try it for longer than a week or two, you'll see adverse effects.
The best advice that I could give to people, is to keep your diet well balanced and well informed. Watch your calorie intake each day, I'd say keep it 200-500 under your GDA, watch your carbohydrates, you don't have to pack them into your diet unless you're on an intense training program. Your protein should be kept at its GDA if not higher. Other stuff such as fats and fibre - be smart about. Try and make sure that the fats that you take in are essential fats such as the ones found in tuna, cod, broccoli, spinach, hazelnuts, walnuts etc. There are so many ways to get your essential fats. Also as some of you may have realised things like broccoli and spinach also help you to get your fibre intake, two in one! Any fruit or vegetable is a good source of fibre, plus fruits like bananas are packed with natural sugars and pure energy. Each morning I just have a cup of green tea or black coffee, with two bananas, and that alone makes me sail through my workouts with no difficulty whatsoever.
So now I've talked about food, lets talk about drinks. Honestly, the best thing to drink would just be pure, clean water - there's no extra additives, no calories, nothing to drag your diet down. However things like green tea, black coffee, and very weak cordial aren't bad for you. Drinks such as Coke, lemonade, and even fruit juice, are a big no no for me. Simply because they contain way too much sugar that your body doesn't need at all. Though I know that many people love their alcohol, particularly on a weekend, and being a student myself I know how hard it is to resist a good night out. So if you are to go out drinking, and this is still by no means telling you to go out and drink - try to stick to spirits and mixers; they contain a lot less calories than beers and ales etc. However if you're itching for a pint, go for Guinness over lager - this is for the simple reason of because it may seem heavy, it actually contains less calories than any other beer or stout.
Okay that's all on food and drink, obviously any questions that anyone has I'll be happy to answer. Just going to devote a bit of time to the subject of supplements. Obviously people with different goals will go for different supplements. I've said this many times before, but anyone who's looking to lose some fat - I'd recommend giving Warrior Blaze a go; it has definitely worked for me where some supplements have failed me. However you can't just sit back and be lazy whilst taking them, they rely on you as much as you rely on them, get a good diet and an active lifestyle and they'll help to boost your goals. I've also said before for protein shakes to try Promax because it really helps to put on lean definition. I'll also be trying a course of Syntha6 in the near future so look out for reviews on that. If you're going to pick a protein shake, just pick something low in calories and low in carbs and fat, preferably with a fair amount of amino acids and glutamine. Also try and get your hands on some BCAAs. I know for a fact that myprotein.com sell them for a very reasonable price. For those who don't know, the function of a BCAA is increase production of insulin, which mainly focuses on helping circulating blood sugar to be taken up by the muscle cells and used as a source of energy. So not only should they give you a boost whilst training, they should also stimulate increased muscle growth; helping you on your way to gaining some serious muscle. As for normal daily supplements (that is, the ones that aren't produced for the sole reason of helping fitness goals) I'd definitely recommend purchasing some Vitamin B tablets, they mainly help to keep your energy levels higher; Also things like Milk thistle (Helps to clean out your liver and kidneys and keep your systems healthy), Cod Liver Oil capsules (Helps to keep your joints healthy) and even just a Multivitamin supplement are helpful aswell when looking to keep a healthy lifestyle. For example, cod liver oil gives you extra support for your joints as you may put stress on your joints while training. Milk thistle helps to keep toxins out of your body and helps to keep your body working at optimum levels. Vitamin B helps to give you that extra energy kick when you need it and so on and so forth.
Well I hope that everything that I've run through in this post has been of use to people, its just mostly the information that I wish I'd had access to when I started training all in one place. The bottom line is, getting healthy and fit isn't just about dragging yourself to the gym every so often, its about a lifestyle change, to give your body what it needs to be healthy in all areas. As always, I'm open to any questions, suggestions or general feedback that people may have. If you've missed this information before you can find me on Facebook at www.facebook.com/Wrightyx and my Twitter username has now changed to @Wrighty__ - so you can either add me/message me on facebook, or follow and tweet me on Twitter. Failing all of that you can just drop a comment under this post and I'll get back to you as soon as possible. Hope you all enjoyed the read.
Keep testing the limits!
Alex.
Sunday, 16 September 2012
Isolating target areas
Right, so anyone that has me as a friend on Facebook will be aware of how I threw this post open to the readers, for them to decide what they'd like to see me talking about. I posted asking people to get in touch telling me what areas/muscles of their bodies that they'd like to work and promised to post exercises that I believe will really work that area. Bearing that in mind, I'm going to answer all of the replies I had for that post. The main areas that I've been asked to look at were abs & obliques, arms, and legs, so we've got a fairly comprehensive list there. It's probably just easiest to start at the top and work my way down so I'm going to kick things off with some arm exercises. I'll also post links to descriptions of the exercises.
Due to the fact that its female interest in arms I'll focus this more on toning them up rather than building any significant muscle. People may disagree with me, but in my opinion the best way to tone without putting on muscle mass is to keep the weights that are being used fairly low and throw in some bodyweight exercises too. However what you have to remember is to successfully tone, you're going to have to reduce your body fat as much as possible to make it easier for the exercises to work. So pick a weight that really isn't too heavy for you and go through any of these following exercises.
Tricep Kickbacks - Kickbacks
Single arm Tricep cable pulldowns - Pulldowns
Bench Dips - Dips
Dumbbell Bicep Curls
Zottman Curls - Zottman
Ok so you've got a few different exercises there, hitting the biceps and triceps and also my personal favourite - the Zottman curl, which incorporates your forearms into the exercise. Anyway, on to the abdominal area, I was asked specifically to focus on obtaining V lines. As I've talked about before this involves heavy emphasis on your internal and external obliques, but you can't leave your transversus and rectus abdominis muscles out so I'll throw in a couple of exercises for those too. All of the descriptions for these exercises are in the 'Blasting your core' post, I'm just naming my favourites.
Side Plank with lateral Dumbbell Raise (This really cuts into your internal obliques, and the added dumbbell raise really tests your stability, making the exercise that bit more demanding)
Leg Raises into twists (This is one of my personal favourites, as you're working your transversus and rectus abdominis, whilst working your internal and external obliques. Due to the movement of the exercise it can be seen to work all of your abs. I'd recommend doing this to failure)
Heel Touches (This isn't covered in the other post, but its fairly simple. Lie flat on your back, and pull your feet up towards you so they're still on the floor and your knees are bent. Lift your shoulders off the floor in almost a crunch motion - proceed to try and touch your heels with the corresponding hand, complete this as many times as you can.
Killer Twists (Again a brilliant exercise for your core as it works on your stability and strength whilst really cutting into your obliques)
Mason Twists (This exercise relies on your transversus abdominis strength whilst working your obliques, check earlier posts for the description)
Suicide Planks (These focus purely on your transversus abdominis, an absolute killer exercise)
So there you have more than enough abdominal exercises to really cut into your core and achieve those hallowed V lines. On to leg exercises, and most of these shouldn't need any description, however if you feel that you need one, there are plenty in earlier posts.
Lunges with dumbbells
Barbell Back Squat
Goblet Squats (Holding a kettlebell or dumbbell like a goblet, perform a squat)
Prisoner Squats (Perform a bodyweight squat with both hands on the back of your head)
Bent Legged Deadlifts
Calf Raises
Side Lunges (With Dumbbells)
Okay so they're all of the areas that I've been asked to focus on, so I hope everyone that wanted them tries them out, and please let me know how they work out for you. If there's anything else that people would like me to talk about then please get in touch and tell me. You can find me on Facebook at www.facebook.com/Wrightyx or Twitter - @_Bazinga_Punk_ . Also, I'm aware that I haven't posted workout pictures of Friday's session with @JonesGx - I apologise for this as it slipped my mind in the midst of the workout. I shall do my best to get some snaps this friday, mainly of the more complicated exercises that I've posted about. I'll also post the full heavy workout that we've been experimenting with, and hopefully you guys will have a go at it too. I'll try and get another post up as soon as I can. In the meantime, get in touch with me and let me know what you'd like to read about. I'll also be comparing notes with my friend @GarethFrazer1 on essential bodybuilding facts. So until then,
Keep testing the limits!
Alex.
Due to the fact that its female interest in arms I'll focus this more on toning them up rather than building any significant muscle. People may disagree with me, but in my opinion the best way to tone without putting on muscle mass is to keep the weights that are being used fairly low and throw in some bodyweight exercises too. However what you have to remember is to successfully tone, you're going to have to reduce your body fat as much as possible to make it easier for the exercises to work. So pick a weight that really isn't too heavy for you and go through any of these following exercises.
Tricep Kickbacks - Kickbacks
Single arm Tricep cable pulldowns - Pulldowns
Bench Dips - Dips
Dumbbell Bicep Curls
Zottman Curls - Zottman
Ok so you've got a few different exercises there, hitting the biceps and triceps and also my personal favourite - the Zottman curl, which incorporates your forearms into the exercise. Anyway, on to the abdominal area, I was asked specifically to focus on obtaining V lines. As I've talked about before this involves heavy emphasis on your internal and external obliques, but you can't leave your transversus and rectus abdominis muscles out so I'll throw in a couple of exercises for those too. All of the descriptions for these exercises are in the 'Blasting your core' post, I'm just naming my favourites.
Side Plank with lateral Dumbbell Raise (This really cuts into your internal obliques, and the added dumbbell raise really tests your stability, making the exercise that bit more demanding)
Leg Raises into twists (This is one of my personal favourites, as you're working your transversus and rectus abdominis, whilst working your internal and external obliques. Due to the movement of the exercise it can be seen to work all of your abs. I'd recommend doing this to failure)
Heel Touches (This isn't covered in the other post, but its fairly simple. Lie flat on your back, and pull your feet up towards you so they're still on the floor and your knees are bent. Lift your shoulders off the floor in almost a crunch motion - proceed to try and touch your heels with the corresponding hand, complete this as many times as you can.
Killer Twists (Again a brilliant exercise for your core as it works on your stability and strength whilst really cutting into your obliques)
Mason Twists (This exercise relies on your transversus abdominis strength whilst working your obliques, check earlier posts for the description)
Suicide Planks (These focus purely on your transversus abdominis, an absolute killer exercise)
So there you have more than enough abdominal exercises to really cut into your core and achieve those hallowed V lines. On to leg exercises, and most of these shouldn't need any description, however if you feel that you need one, there are plenty in earlier posts.
Lunges with dumbbells
Barbell Back Squat
Goblet Squats (Holding a kettlebell or dumbbell like a goblet, perform a squat)
Prisoner Squats (Perform a bodyweight squat with both hands on the back of your head)
Bent Legged Deadlifts
Calf Raises
Side Lunges (With Dumbbells)
Okay so they're all of the areas that I've been asked to focus on, so I hope everyone that wanted them tries them out, and please let me know how they work out for you. If there's anything else that people would like me to talk about then please get in touch and tell me. You can find me on Facebook at www.facebook.com/Wrightyx or Twitter - @_Bazinga_Punk_ . Also, I'm aware that I haven't posted workout pictures of Friday's session with @JonesGx - I apologise for this as it slipped my mind in the midst of the workout. I shall do my best to get some snaps this friday, mainly of the more complicated exercises that I've posted about. I'll also post the full heavy workout that we've been experimenting with, and hopefully you guys will have a go at it too. I'll try and get another post up as soon as I can. In the meantime, get in touch with me and let me know what you'd like to read about. I'll also be comparing notes with my friend @GarethFrazer1 on essential bodybuilding facts. So until then,
Keep testing the limits!
Alex.
Wednesday, 12 September 2012
A Quick Word Of Thanks
Well, this blog has been up and running for just over a week now, and its already reached over 650 views. That's thanks to everyone that has taken the time out of their day to read the topics and hopefully have passed it on to other people, which is something that I appreciate so much. So instead of this post focusing on advice, I just thought that I'd take the time to thank some of the people that have really helped in the progression and sustainment of this blog. So as with most logical things, I'll start from the beginning. Nick Lingard was a huge help to me when I was first starting to take fitness seriously, keeping my motivation up, helping me with different workouts, and generally teaching me to not give up, and push through whatever obstacles I might encounter throughout workouts. Incidentally, he also provided the basis for the Killer Workout that you can find earlier on in this blog. He also now runs a small supplement business, with great prices and great advice on what would be best for you to achieve your goals. He's definitely helped me in that way too; you can find him on twitter - @Lingard_ - He's also the person that taught me about different parts of the abdominal muscles and which exercises work best for each part. Greg King has also been a phenomenal help for me and my training - regularly giving me new workouts which test me further and further every time. His knowledge of how to get the most out of your training and which exercises are the most effective is out of this world. I know that I've said this before but there are very few people who can stand up against him as a personal trainer, and I don't think anyone could put in the amount of effort he does without pay; he's been a huge help in my bid to lose the pounds and tone my muscles - You can follow him on Twitter - @Greg87King . Next up there's Warrior Supplements, I've only moved on to taking their supplements recently thanks to Nick, but the results I've seen since taking their product Blaze are just phenomenal, also the level of customer service that you get from them is just brilliant, even on Twitter (@WarriorSupps) they're very interactive with customers. So if you want to buy any supplements that actually work, from a company that actually cares about its customers, I'd definitely go with Warrior without hesitation.
More recently, I've received a lot of help and advice from Paul Corkery (EZ of Fitness Made EZ). He even helped me with the layout and colours of this blog! Honestly, you just have to check out his Facebook page to find out that he knows exactly what he's talking about when it comes to health and fitness, and also even boxing. Take some time to check out his Youtube channel aswell, you'll be blown away by the information and help that he throws at you. In all honesty, his pages and updates inspired me to start writing this blog and share what I've learned with every one too. He also holds the same motto as me, that information shouldn't be kept to yourself, it should be shared with others to help them develop just as you did. So if you haven't already, I'd highly recommend checking out his Facebook page (www.facebook.com/FitnessMadeEZ), His Twitter (@FitnessMadeEZ) or his Youtube channel (www.youtube.com/glyphmedia). Last but not least, there's Grant Jones, a friend of mine who's recently been taking the time to come and train with me, and has exchanged information on different fitness/fighting topics with me. The bag drill featured in the boxing workout was all courtesy of him. He's been a great person to train with and I've definitely learnt quite a bit in the short time of training with him. If you'd like to follow him on Twitter its (@JonesGx).
I'd also like to thank everyone else who's been frequently reading my blog and constantly sending me messages of support and thanks for what I've been writing (Yes that means you Stav!). I can't thank you all enough for the great support and genuine interest that you've all been showing and it just helps to spur me on and keep this blog going with new and different posts as often as possible. Like I've said in every single post, I'd love to hear from everyone, just get in touch, leave a comment on here, follow and tweet me (@_Bazinga_Punk_) or add me on Facebook (www.facebook.com/Wrightyx). I'm also happy to help people with nutrition and supplement advice, also I'll gladly tailor specific workouts for the people that ask. If you're reading this and you don't know me, it doesn't matter, just get in touch with me with any questions or suggestions that you may have and I'll do my best to answer everything to the full extent of my abilities. Maybe even share your fitness success stories with me, its always great to hear those! So again I just want to say a big thank you to you all, you're all inspiring me to carry on. So until next time,
Keep testing the limits!
Alex.
More recently, I've received a lot of help and advice from Paul Corkery (EZ of Fitness Made EZ). He even helped me with the layout and colours of this blog! Honestly, you just have to check out his Facebook page to find out that he knows exactly what he's talking about when it comes to health and fitness, and also even boxing. Take some time to check out his Youtube channel aswell, you'll be blown away by the information and help that he throws at you. In all honesty, his pages and updates inspired me to start writing this blog and share what I've learned with every one too. He also holds the same motto as me, that information shouldn't be kept to yourself, it should be shared with others to help them develop just as you did. So if you haven't already, I'd highly recommend checking out his Facebook page (www.facebook.com/FitnessMadeEZ), His Twitter (@FitnessMadeEZ) or his Youtube channel (www.youtube.com/glyphmedia). Last but not least, there's Grant Jones, a friend of mine who's recently been taking the time to come and train with me, and has exchanged information on different fitness/fighting topics with me. The bag drill featured in the boxing workout was all courtesy of him. He's been a great person to train with and I've definitely learnt quite a bit in the short time of training with him. If you'd like to follow him on Twitter its (@JonesGx).
I'd also like to thank everyone else who's been frequently reading my blog and constantly sending me messages of support and thanks for what I've been writing (Yes that means you Stav!). I can't thank you all enough for the great support and genuine interest that you've all been showing and it just helps to spur me on and keep this blog going with new and different posts as often as possible. Like I've said in every single post, I'd love to hear from everyone, just get in touch, leave a comment on here, follow and tweet me (@_Bazinga_Punk_) or add me on Facebook (www.facebook.com/Wrightyx). I'm also happy to help people with nutrition and supplement advice, also I'll gladly tailor specific workouts for the people that ask. If you're reading this and you don't know me, it doesn't matter, just get in touch with me with any questions or suggestions that you may have and I'll do my best to answer everything to the full extent of my abilities. Maybe even share your fitness success stories with me, its always great to hear those! So again I just want to say a big thank you to you all, you're all inspiring me to carry on. So until next time,
Keep testing the limits!
Alex.
Tailored Workout - Boxing
Right, I recently had a request from a friend to come up with a workout to test him and get him fitter and stronger. I decided that as he was a boxer, I should try my hand at tailoring a workout specifically to optimise his goals towards his sport. It took a bit more research than usual, but it was definitely a challenge to make sure that I had all bases covered from the sport's point of view. After hours of research, I finally found out what I needed to know - which was the specific muscles used whilst executing certain movements such as punching and parrying. There are four main body parts involved with the movement of punching for example - these are your legs, your core, your lats, and your pecs. So with information such as this, I decided to focus the workout on the areas that I had found. I decided to incorporate a bag drill (courtesy of @JonesxG ) and a footwork drill, which was modified by my guinea pig for this workout. Obviously before posting it on the blog I wanted to make sure that it had been tried and tested to save people from wasting their own time. Also, I'd recommend that a cardio routine be added to this workout. For serious fighters I'd recommend doing that cardio daily; If necessary, I'm also happy to provide a cardio workout to go with this weights routine. So without further ado, here it is -
Core Circuit -
Suicide Planks
Balance Sit
Side Plank Raises
Leg Raise into twist on bench
Weighted cable crunch on swiss ball
Bench press - 2 sets, failure
Wide Grip Bench press - 2 sets, failure
Back Squats - 3 sets, failure
Barbell bent over row - 4 sets, failure
Clean and press - 4 sets, failure
Bag routine - 3 minute round. 30 seconds - combinations, next 30 seconds - fast hands (low power needed), next 30 seconds - knockout/heavy blows (give it all you've got) - Repeat that again to make it 3 minutes long. (Note for this routine, keep your feet moving at all times, do not stay static!
Bent legged deadlifts - 3 sets, failure
Press ups (Feet on bosu ball, hands on medicine balls) - 4 sets, failure
Calf Raises (Weighted) - 4 sets, failure
Lat pulldown - 4 sets, failure
Lateral raises - 4 sets, failure
Footwork routine (Ladder Drills) - If your gym has an agility training ladder then that's ideal, if not then you'll just have to mark out an area in your head for this. For anyone that hasn't used an agility ladder before, the premise is really simple, its a line of boxes that you have on the floor, the aim is to complete the ladder placing one foot in each box as fast as you can. I recommend doing this with a dumbbell in each hand. Also try sidestepping through the ladder, completing it in almost a zig zag motion.
Repeat the first bag routine.
So as you can see, you've got a core circuit that targets your Transversus Abdominis and your internal obliques, but also your Rectus Abdominis aswell. This means that you've targeted your deepest and most powerful abdominal muscles to ensure that you really get the full range of power out of them. Again, there's huge emphasis on legs, pecs and lats in this workout, and with the compound movements you'll also be working your shoulders, especially with the clean and press. Your biceps and triceps are also worked hard through compound movements rather than isolation. I've included the bag and footwork routines to keep your body working the muscles that need to be worked; keeping them warm and active at all times. Plus with the footwork routine, you're trying to up your agility as well, which is very important for boxers. You can mix the ladder drills up, maybe stepping both feet in the same box one after the other to make it more difficult, even doing the routine backwards! Just keep changing it up to really work yourself hard! A small note about cardio, skipping is also a good way to improve your agility and warm your body up, however I would recommend other cardio on top of that too. Also, make sure you're stretching your muscles properly before and after! Can't be having any injuries occuring! If you're confused about any of the exercises in the workout, particularly the core ones, you can find them in earlier posts in this blog. The core ones are all contained in the 'Blasting your core' post.
Again I hope that this post has been useful to you all, especially all of you fighters. I'm also happy to tailor workouts for certain sports, just have to ask me people! Responses are always welcome to this blog, suggestions, general comments, questions, and any other feedback. Please get some of your feedback in, let me know if there's anything I can improve on. Constructive criticism is always welcome. So you can find me on Facebook - http://www.facebook.com/Wrightyx or Twitter - @_Bazinga_Punk_ . Failing that, you can always leave a comment underneath this post or any other and I'll get back to you as quick as possible! Stay tuned to the blog for tomorrow's training pictures with @JonesGx and possibly another post tonight if I get enough feedback, but until then,
Keep testing the limits!
Alex.
Core Circuit -
Suicide Planks
Balance Sit
Side Plank Raises
Leg Raise into twist on bench
Weighted cable crunch on swiss ball
Bench press - 2 sets, failure
Wide Grip Bench press - 2 sets, failure
Back Squats - 3 sets, failure
Barbell bent over row - 4 sets, failure
Clean and press - 4 sets, failure
Bag routine - 3 minute round. 30 seconds - combinations, next 30 seconds - fast hands (low power needed), next 30 seconds - knockout/heavy blows (give it all you've got) - Repeat that again to make it 3 minutes long. (Note for this routine, keep your feet moving at all times, do not stay static!
Bent legged deadlifts - 3 sets, failure
Press ups (Feet on bosu ball, hands on medicine balls) - 4 sets, failure
Calf Raises (Weighted) - 4 sets, failure
Lat pulldown - 4 sets, failure
Lateral raises - 4 sets, failure
Footwork routine (Ladder Drills) - If your gym has an agility training ladder then that's ideal, if not then you'll just have to mark out an area in your head for this. For anyone that hasn't used an agility ladder before, the premise is really simple, its a line of boxes that you have on the floor, the aim is to complete the ladder placing one foot in each box as fast as you can. I recommend doing this with a dumbbell in each hand. Also try sidestepping through the ladder, completing it in almost a zig zag motion.
Repeat the first bag routine.
So as you can see, you've got a core circuit that targets your Transversus Abdominis and your internal obliques, but also your Rectus Abdominis aswell. This means that you've targeted your deepest and most powerful abdominal muscles to ensure that you really get the full range of power out of them. Again, there's huge emphasis on legs, pecs and lats in this workout, and with the compound movements you'll also be working your shoulders, especially with the clean and press. Your biceps and triceps are also worked hard through compound movements rather than isolation. I've included the bag and footwork routines to keep your body working the muscles that need to be worked; keeping them warm and active at all times. Plus with the footwork routine, you're trying to up your agility as well, which is very important for boxers. You can mix the ladder drills up, maybe stepping both feet in the same box one after the other to make it more difficult, even doing the routine backwards! Just keep changing it up to really work yourself hard! A small note about cardio, skipping is also a good way to improve your agility and warm your body up, however I would recommend other cardio on top of that too. Also, make sure you're stretching your muscles properly before and after! Can't be having any injuries occuring! If you're confused about any of the exercises in the workout, particularly the core ones, you can find them in earlier posts in this blog. The core ones are all contained in the 'Blasting your core' post.
Again I hope that this post has been useful to you all, especially all of you fighters. I'm also happy to tailor workouts for certain sports, just have to ask me people! Responses are always welcome to this blog, suggestions, general comments, questions, and any other feedback. Please get some of your feedback in, let me know if there's anything I can improve on. Constructive criticism is always welcome. So you can find me on Facebook - http://www.facebook.com/Wrightyx or Twitter - @_Bazinga_Punk_ . Failing that, you can always leave a comment underneath this post or any other and I'll get back to you as quick as possible! Stay tuned to the blog for tomorrow's training pictures with @JonesGx and possibly another post tonight if I get enough feedback, but until then,
Keep testing the limits!
Alex.
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