Tag: Train

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7 Tips for transforming your body this January

19 06 2017 in Train

7 Tips for transforming your body this January

We spoke with Ciaran Ruddock MSc, co-founder and head of strength and conditioning at Fitter, Faster, Stronger gyms about his tips for anyone looking to transform their body this January. Ciaran has given us these seven tips to get in your best shape.

Based on my experience, if you want to improve your body composition, I would recommend that you implement the following habits:
  1. Lift more weights with the aim of getting stronger and increasing your muscle mass.
  2. Eat until satisfied not full. For me this meant eating out of a bowl instead of plate.
  3. Eat more green vegetables. With exception of breakfast, every meal for me included at least one serving of green vegetables. The reason for this was that they helped to fill me and the numerous healthy benefits. How do you think Popeye became so strong?!
  4. Make your goal a high priority.
  5. Steady state cardio can help you to be leaner and fitter. I added one day of steady state cardio to my weekly training routine.
  6. This helped to drop body fat, decreased my resting heart rate and aerobic capacity.
  7. Increase your daily movement. The more you can walk, stand or cycle throughout the day the better. This summer I used a fit bit to track my daily activity and noticed that when I moved more my body composition improved and I felt better.
  8. Enjoy the process and constantly learn and adjust your approach based on your results and how you feel.
I hope this article has demonstrated that improving your body composition doesn’t have to be complicated but you do have to be consistent. If you would like to learn more about Ciaran's experience you can check out his profile here or follow him on social media here

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Eight UK Guys To Follow On Instagram

in Train

Eight UK Guys To Follow On Instagram

The McGuirk Brothers

The McGuirk boys, Zack and Callum, are the bodybuilding brothers from Blackpool. The brothers have exploded onto the British bodybuilding scene over the last 2-3 years. Zack was the 2015 British classic bodybuilding tall class title holder and Callum is a 2 time UKBFF Physique champion. Looking at their Instagram, users will be greeted by a mix of behind the scenes photo shoots, workout snaps and a number of product reviews. Check out their pages here: www.instagram.com/callum_mcguirk www.instagram.com/zackmcguirk  

Joey Farrell

Joey Farrell is a personal trainer and bodybuilder hailing from Cardiff. Joey is a two time junior Mr. Wales and UKBFF British 2nd and 3rd place finisher. Joey offers diet and training plans to his clients and if his Instagram is anything to go by, his training is second to none. Joey’s Instagram is a wholesome mix of workout videos, diet and supplement information and a growing sense of your own insecurity as you scroll through numerous bodybuilding poses. You can check out his page here: www.instagram.com/joeyfarrell_pt/  

Josh Maley

Simply put, Josh Maley is a machine. Josh was swimming at a national level until he was 19, at which point he discovered his passion for the gym. Josh graduated from college in 2009 and in 2010 he competed for the first time. Since then he has achieved phenomenal success on both a national and international level, winning the NABBA Mr. Britain and placing 3rd at the Nabba Mr. Universe in 2015. Fans of Josh’s Instagram will be treated to an eye-opening overview of what it takes to be a top bodybuilder, with a series of workouts, meals and the odd cheat meal. Josh’s profile is a must for any aspiring athlete out there. Check out Josh’s Instagram here: www.instagram.com/josh_maley  

Zac Fotheringham

Zac Fotheringham is another bodybuilding powerhouse! With two first place podium finishes in the last 2 years, Fotheringham is quickly putting his stamp on the UK Bodybuilding scene. Fotheringham’s Instagram offers a lighter note than usual, displaying images of his family, client testimonials and various workouts. A mix that clearly works for him, gaining a large following of around 22,000. Check out Zac’s profile here: www.instagram.com/zac_fotheringham  

Nathan Smart

Smart by name, smart by nature. Nathan’s fitness journey began at the tender age of 16 when he first set foot in a gym. Since then it has transformed into a way of life for the MuscleModel Champion. Nathan has built an impressive living doing what he loves. He is a personal trainer, sponsored athlete and professional competitor. Fans of his Instagram page will get an in-depth look at the life of a professional athlete with an array of behind the scenes shots, workout routines and various foodie snaps! Find Nathan’s Instagram here: www.instagram.com/nathan_smart1  

Jimi Manuwa

Jimi Manuwa is a mixed martial artist fighting out of London, competing at light heavyweight in the UFC. In current UFC rankings, Jimi stands 5th in the light heavyweight division and holds a professional record of 16-2-0. Jimi’s Instagram is as you would expect from a UFC fighter. Ring side shots, training partners and workouts. For any MMA fan or fitness fanatic, Jimi’s page is a great insight into the sport and the mind-set of a UCF fighter. You can check out Jimi’s profile here: www.instagram.com/pb1_  

Jamie Johal

Jamie “Giant” Johal is exactly that.. A giant! Jamie is a UKBFF Superheavyweight champion and an absolute machine! Jamie is the proud owner of a physique usually only seen in green body paint and smashing villains with the rest of the avengers. Fans of Jamie’s Instagram will be treated to pics of big arms, big weights, big meals and posing in not-so-big underwear. For any bodybuilding aficionado's, Jamie’s page is a must see! Check out his page here: www.instagram.com/giantjohal

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6 Things You Need To Know About Stacking

in Fuel

6 Things You Need To Know About Stacking

What is stacking and why is it important to you if you want to get bigger, faster and stronger in the gym? Here’s our quick guide to tell you everything you need to know:

3 in 1: Stacks feature ingredients with different intended purposes that work together to enhance power* and performance*. Stacks usually consist of 3 or more single ingredients stacked together creating your personalised pre, intra and/or post workout shake.   Glutamine: Most good stacks will feature glutamine. It is the most abundant amino acid in the entire body and many athletes use it during intense periods of training. Creatine* is an important element of a post work-out stack, which improves power and performance during high intensity sprint performance. Creatine is a compound which can increase your body’s physical performance during successive bursts of short term, high intensity exercise. It's naturally produced in the body and is also found in food like red meat (but you would have to consume a lot of steak to get the performance benefits of a creatine supplement.) After high intensity training your creatine stores are naturally depleted. Supplementing with creatine monohydrate can help replenish the creatine stores in your muscle, which is especially important if you want to be ready to push yourself through your next big session.   BCAAs: Amino acids are literally the building blocks of all biological proteins. Every protein you consume in your diet or through supplementation is broken down in the body into amino acids which supports the growth and repair of your muscle. The Branch Chain Amino Acids (BCAAs) leucine, isoleucine and valine, are all essential amino acids, meaning that they must be consumed through the diet or supplementation as the body can't produce them which makes them important elements of any stack. Caffeine: Caffeine** can help improve focus and concentration. Caffeine will help if you are hitting the gym earlier or another kick for your second workout of the day.   Nutrition: It’s important to remember that supplements are just that, they will supplement your gains but can’t replace the benefits of a healthy nutrition plan and a hard, intense, training regime.   If you want to go with a great 3 in 1 work out stack to get the absolute most out of all your hard work BSN have now released R3BUILD EDGE containing BCAAs, glutamine and creatine helping drive your performance and power in the gym.   *Creatine increases physical performance in successive bursts of short-term, high intensity exercise. **Caffeine contributes to increased alertness and increased concentration.