Calendar week

A bit of a different blog theme today.

As you all may know all of us males at the fitness hub are going to be posing in front of the camera this week shooting for our charity calendar.

We have all been on 6 weeks diets and this last week is crucial.

This week is minimal carbs, only first thing in the morning, no protein shakes just natural proteins, lots of water then decreasing and starving ourselves of water and carbs for 2 whole days.

It has been an interesting few weeks and this week Deano,Sambo and Timbo will be posting there diets.

Today started with

1 final protein shake
1 cup of porridge
1 tea spoon of honey
1 tea spoon of peanut butter
1 green tea
1 cla tablet
1 fat burner

1 apple

250g of chicken breast
100g carrots
100g brocoli
1 cla tablet
1 fat burner

hand full of blueberries

250g chicken breast
250g carrots, broccoli and cauliflower.

1 tea spoon of honey
1 green tea

4 litres of water

Are you Getting enough sleep

Sleep is massively important, its important in all aspects of your life but especially when you are training, whilst you are sleeping your muscles are recovering, food is digesting and getting great mental rest.

I came across this link recently whilst reading how important sleep is and how beneficial it is to my training and daily lifestyle!

http://www.apa.org/topics/sleep/why.aspx

Eggs set the standard for which other proteins are measured

This Article is about why Eggs are so important to a Bodybuilders diet!

Without Protein your bodys will not grow! Fact!! when we excercise we cause Micro tears in the muscle which is felt as soreness for the days after known as DOMS. The protein from our diets then repair the small tears in the muscle causing the muscle to come back Bigger and Stronger!

For this to happen we need quality Protein in our diets!

Biological Value is a measure of the proportion of absorbed protein from our food which becomes incorporated in to the body! Eggs have the highest Biological value with a BV of 100 all other proteins have their BV based on the measure from eggs: Cows milk has a BV of 91 and beef has a BV of 80!

Each egg has around 6 grams of high quality protein they contain all 8 essential amino acids (building blocks for protein) which are the amino acids that need to be obtained through diet as the body cannot make these!

Fat content for eggs: egg whites contain no fat whatsoever!! The yolk contains around 5 grams of fat but only about 1.6 grams of this is saturated fat(bad fat)

Eggs in the diet:

6 Egg whites and 2 yolks: 26.5 grams of protein, zero carbs, 5.23 grams of fat 2.7 of that is unsaturated (good fats) 153 calories!

Add a bowl of oats, a bananna and 2 tablespoons of Flaxseed oil to get: 39 grams of protein, 78 grams of carbs, 48 grams of fat only 4 grams of this is saturated fat (bad fat), 900 calories!

From Sambo!!!

Psyllium

Psyllium is a soluble fibre used primarily as a gentle bulk forming laxative in products such as metaucil. It comes from a shrub like herb called Plantago ovata that geows worldwide but is most common in India. Each plant can produce up to 15,000 tiny gel coated seeds, from which psyllium husk is derived.
This stuff has a bunch of great health benefits along with aiding and supporting fat loss.

I found this article very interesting so please take a look at the link, it can help with gastrointestinal, colon cancer, constipation and much more!

Enjoy the read guys, i know i did.
http://www.umm.edu/altmed/articles/psyllium-000321.htm

Tabata training

Still smashing through your diets and supplementing well?

If you have come to a bit of a head with training and need motivation and want to push harder why not try Tabata training.

I am going to start incorporating this into my training over the next 3 weeks to help get the final bits of fat off and also to get fitter for pre-season.

I read about Tabata a while ago and did a little training and found great results, like alot of things in life you let things slip to the back of your mind, i overheard someone who teaches at our gym the fitness hub the other day mention Tabata and thought ah ill get back into that.

Take a look at this article i read on Tabata it'll give you a basic understanding of it and some training routines, this link has everything to know about tabata, how to use it ,why you should use it and pros along with cons. it also has a few different videos to watch to understand it more.

You can add Tabata into any kind of training.


http://tabatatraining.org/

Drink Green tea!

As we have a calender coming up for charity all of us taking part have been trying new diets and trying to get all the food side of things perfect.

along with hard training, correct supplementation which we already know how to do, with any weight loss or increasing muscle and decreasing fat its all about diet, well 70-75% is diet!

A great great natural fat burning drink is green tea which is included in many fat burning supplements including our thermoHub burners by nutri hub!

i stumbled across this great article about green tea so guys and girls please check it out!

Its got heaps of benefical effects on your body from all health angles! its quite long winded but its got everything you will ever need to know about green tea and its vital you know what your putting into your sculpted bodies!

http://www.jacn.org/content/25/2/79.full