Author: briain

BSN Blitz

Here’s Seven Things That You Need To Know About Pre-Workouts

19 06 2017 in Hype

Here’s Seven Things That You Need To Know About Pre-Workouts

1. Why: a pre-workout will enable you to get the most of your work-out, to smash it first thing in the morning or even after a long day’s work.   2. Caffeine: an essential ingredient of any good pre workout will helps improve concentration and focus; both hugely beneficial before getting stuck into a big workout.   3. When: the clue here is in the name – a pre-workout is best taken 15- 30 minutes before a workout to help you maximise that session.   4. How: Pre-workouts are commonly available in both powder and liquid format 5. Creatine: Pre workout supplements typically contain a number of ingredients including creatine. Creatine is an amino acid which can increase your body’s physical performance during successive bursts of short term, high intensity exercise.   6.BCAAs: Another common ingredient of pre workout supplements is BCAAs. These amino acids are literally the building blocks of all biological proteins. Every protein you consume in your diet or through supplements is broken down in the body into amino acids in order to grow fuel and repair 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 supplements as the body can't produce them   7. Energy: A good pre-workout will support energy, this might come in the form of vitamins such as vitamins B or C.*** BSN's pre-workout N.O. XPLODE XE contains 200 mg of caffeine along with the herbal extracts Euphoria longana, Lindera aggregata and Rhodiola rosea, which have long been used in traditional Chinese medicine.   As well as containing 200 mg of caffeine & a range of B Vitamins to support focus and energy, , N.O. XPLODE XE contains 1.6 g of Beta-Alanine, a 1 g Citrulline blend, along with Vitamin B1, B6 and B12 to support energy.   B-vitamins are crucial in helping your body metabolise energy from food and allowing your body get the most from your diet. Getting your pre-workout in 15-30 minutes before you hit the gym will mean you are ready and primed to start your workout well and will help your PUSH yourself closer to those goals.   *Creatine increases physical performance in successive bursts of short-term, high intensity exercise. **Caffeine contributes to increased alertness and increased concentration. *** Vitamins C, B1, B6, B12 and magnesium contribute to normal energy-yielding metabolism.

BSN Blitz

Six Irish Women On Instagram To Give You #Fitspiration

in Hype

Six Irish Women On Instagram To Give You #Fitspiration

Jessi Kavanagh

BSN athlete, IFBB bikini competitor and RIBBF overall bikini champion Kavanagh recently featured on Vogue Williams bodybuilding and fitness reality bites programme on RTE. With over ten years in the fitness industry Kavanagh brings a wealth of experience in personal training, nutrition and fitness to her website bikini body and her instagram Check out her Instagram here.

Edel Wade

Personal trainer and Galway native Wade provides lots of foodie tips from cheat treats to healthy recipes along with some exercise ideas and helpful advice. Check out her Instagram here.

Diana Kelleher

Cork native Kelleher this year joined the team BSN stable of athletes which includes Conor McGregor, India Paulino and Scott Hermann. She has been rising through the ranks this year making huge progress as an athlete. She secured 3rd place at this year’s World Fitness Federation bikini athlete category. Check out her insta for motivational quotes, fitness tips and great workout videos. Follow her on Instagram here

Aisling Byrne

Byrne is a qualified suspension, spinning and personal trainer. As well as smashing it in the gym Byrne used to compete in national dance competitions, picking up various national titles along the way. She has some great tips and tricks on her train mean, stay lean Instagram Follow her on Instagram here

Dr. Fionnula Mchale

McHale studied medicine at Trinity College and secured prestigious research posts at the University of Ulster, the University of Miami and the illustrious Mayo Clinic in Minnesota. McHale is a competitive athlete picking up two European powerlifting championships. She is focused on ‘how to achieve health, how to maintain health and ultimately how to optimize existing health; health as a positive entity, rather than simply the absence of disease’. Check out her instagram and site invigorateclinic.com for plenty of inspiration and advice. Follow her on Instagram here

Maeve Madden

Model actress, lifestyle blogger, personal trainer and former dancer Madden shares recipes, fashion and beauty tips and fitness advice on her blog. Madden has worked on campaigns with brands including Ann Summers, Lacoste and Adidas. She seeks to provide a platform that is inspiring and positive with her website.
Follow her on Instagram here

BSN Blitz

How To Maximise Your Shred This Month

in Fuel Hype

How To Maximise Your Shred This Month

Are you planning beach season early or just keen to get shredded? We spoke with BSN athlete Zac Fotheringham to get some advice from the pros on how to maximise your shred this month.

  1. Avoid fad diets – they don’t work! Crash diets are missing key nutrients that your body needs.
  2. Planning - Take control of your environment and plan your meals in advance; meal prep on a Sunday evening will set you up for the week.
  3. Sleep – getting enough sleep is paramount for your body to function to a high level and to support your recovery goals. This will ensure your performance is at its highest level each time you hit the gym allowing you to max out those reps to burn fat. A lack of sleep has been linked to a reduction in fat loss.
  4. Stress – the more you stress the more cortisol builds up in your system, which may have a negative effect on your body’s functioning. Work on techniques and habits that reduce stress for you.
  5. Training programme - your training programme you choose needs to challenge you every session. Personally i'm a believer in the y3t training system. It forces me out of my comfort zone with rep range and tempo changing weekly
  6. Be realistic -: Give yourself enough time. Aim for anything between 1-3lbs of weight loss per week to ensure that muscle tissue isn’t being compromised.
  7. Take measurements - While your weight may not have changed massively, you may have trimmed your waist or added to your arms. Measurements from day one will allow you to monitor these gains.
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HOW CAN BSN HYPERSHRED HELP?

BSN have created Hypershred EDGE, our most intense fat metabolising* formula to help you shred the competition. Hypershred EDGE has a powerful combination of ingredients including maxitherm, (which includes cayenne black pepper extract), caffeine and yerba mate to enable you to get the energy and mental edge you need along with fat metabolism. image
*Vitamins B1, B2, B3, B5, B6, B12 contribute to normal energy-yielding metabolism. Vitamin B5 contributes to normal mental performance. Zinc contributes to normal metabolism of fatty acids.