Tip #7

Here are a few pointers for those you who wish to increase muscle mass.

1. Compound Movements: Compound exercises are highly effective and efficient exercises. Such exercises include squats, deadlifts and benchpress. Squats and deadlifts are especially effective as they increase your body's production of growth hormones, in turn the rest of your muscle groups are more responsive. In other words with these exercises your body gets a greater pump, and allows you to build muscle at the highest rate possible. 
2. Free weights: While machines allow for better form with exercises, free weight exercises stabilize the muscles you don't use on a machine as there is a greater involvement of muscle fibers and muscle contractions. For example lifting heavy dumbbell weights only 4-8 reps stuns your muscles and nervous system putting them under enormous pressure. As a result muscle fibers are stimulated and encourages muscle growth.
3. Work with the weak: Your body is an entire unit, and every aspect should be worked on and improved. When one aspect is neglected, the entire unit is affected. Therefore you shouldn't concentrate only on those exercises that work only the aesthetically pleasing muscle groups, such as the chest or the biceps. Ignoring some muscle groups and concentrating on others can lead to severe muscular imbalances that can take months even longer to correct. Your body's structure actually warns against such neglect with protective mechanisms that prevent the building up of one muscle group to proportions beyond that of others. For example have you ever like me hit a wall with a certain muscle group such as bench press and you simply cant increase your weight. You may actually need to work more on those back muscles which I neglected which will allow your chest to grow more. 
4. Diet: Your diet is a major factor in increasing muscle mass. Without a proper amount of food and the right food, those hours your putting in at the gym will help your strength, however you are unlikely to get too much bigger and never reach your full potential. You need the correct balance of proteins, carbs and fats through a caloric surplus ( absorbing more calories than your body uses). This will allow your damaged muscle tissue through extensive workouts to be repaired building bigger muscles. You can refer to Salma's posts for ideas of diets. 

Goodluck and stick to it guys. 

Food Tip #5

10 Flat Belly Tricks

Hey everyone,

One of the most common questions asked is "How do I get a flat stomach?".

Well luckily there a few diet tricks and tips that you can incorporate in your everyday life that will help you feel less bloated and get you the flat stomach you want faster.

1. Eat a snack that contains protein between the times of 3-pm. This helps boost your metabolism and balances blood sugar levels in your body. The helps you have a flatter stomach as the lower your blood sugar levels, the lower is the insulin which is what stores the fat in the middle of your body.
2. Eat as close to zero sugar as these helps minimize your insulin levels. The lower your insulin levels, the higher the glucogen. Glucogen is your best friend as it is the hormone that helps transform the fat around your body into energy
3. Chewing is paramount to ease bloating. Chewing helps with digestion and better digested food  means less gas and bloating giving you a flatter belly!
4. Use the DCBA approach. This means diet first, cardio second, building muscle third and abs exercises last. To put this into perspective, spend 60 minutes preparing healthier meals. Spend 20 minutes a day, 3-5 days a week doing cardio. Spend 15 minutes a day, 3 times a week on strength training. Spend 5 minutes a day, 3 times a week doing ab exercises. 
5. Salt in your diet could be the main culprit of your bloating. Instead of regular table salt, use natural sea salt or cayenne pepper or a salsa to flavour your food
6. Add boxing to your cardio will help you work those stomach muscles faster due to the high intensity nature of this sport. Make sure you engage your core and twist your torso so that you target the midsection
7. Quite simply, show off another part of your body while you work on your midsection. If you have nice legs, just wear shorts more often to take the attention away from your stomach.
8. Watching your meal portions throughout the day as well as eating whole gran foods and mono-saturated fats throughout the day will help you get to the flat stomach you want.
9. The perfect daily menu: This website has an awesome day meal plan which you could trial out! http://www.health.com/health/gallery/0,,20385798_11,00.html
10. JUST LAUGH! hahaha no joke! Laughing uses your abdominal muscles so be happy, laugh and hopefully you will strengthen those ab muscles without too much effort!

Let me know if you try these tips out! I'd love to hear your results :)

-Salma

Source

http://www.health.com/health/gallery/0,,20385798,00.html

Weightloss secret

I believe this picture is something everyone who trains should look at and take into consideration, as in my opinion it is 100% accurate!
If you want results, live by this:



Photo from Instagram username: Fitspovate

Tip #6 For Beginners

Hey everyone,         

Here are several tips for beginners at the gym focusing on weights. I know the feeling when you first step into the gym, your nervous, intimidated and you really just want to get it over and done with.

·        

      First never feel that you shouldn’t be in a certain area such as the weights section, because you have every right to be there as much as anyone else.

·       

          Also use the gym to its full capacity! Gym’s offer induction services and aid with equipment for it’s members so use the gym to its full extent. Make sure you ask questions.

·      

          An idea to avoid injury especially when your body is sensitive when you first start working out is to use the machines. Don’t use free weights until you’re comfortable with exercises and have a better understanding of weights.

·     

          Don’t start lifting too heavy in the beginning. Get comfortable with the weight, however challenge yourself and set goals. For instance try increasing the weight for a certain exercise every two weeks by 2.5-5 kg.

·    

          Become comfortable with weights by focusing on strength training and interval training with shorter workouts (30 – 45 minutes).

·   

          Lastly and most importantly is to set goals and make sure you complete them. They will give you something to accomplish, help motivate you and you will love the results.

Train hard guys.  

Tip #5

As you've seen, some food tips have been posted. When it comes to dieting, you want to ensure your body can handle the ingredients of the meal/shake. If you are participating in a daily diet, where you cut out certain things from your diet, it is recommended you seek advice from either your local GP, or even a nutritionist based on the meals you'll be in taking  and those that will be cut out. What this does, is it ensures that no health issues/risks arise.

You also want to find a diet that you know you'll enjoy partaking, as this will allow you to not only look forward to eating correct meals, but it will be much easier for you. In terms of portion sizes, it all depends on your body, and what results you're aiming for.

So, when it comes to dieting, remember:
- You want to find one that will not put you at risk of having health issues
- A GP or nutritionist can help provide advice on diets based on what your body can handle
- The diet should be based on foods you know you'll enjoy eating, or be able to adapt to
- No two bodies are the same; just because a diet worked on your friend, doesn't mean it will work on you!!

Remember, eat clean, train hard!

Happy training!

Food Tip #4

TROPICAL GREEN SMOOTHIE

Photo credit- Healthysmoothies_  on instagram

Are you ready for another AMAZING smoothie recipe that will help you shed those extra kilos whilst still tasting great??

I came across this smoothie recipe a few weeks ago when I had some various ingredients in my fridge that I wanted to consume that day.

Blend the following ingredients:

• Handful of organic spinach
• 1 frozen banana
• Handful of blueberries
• 1.5 cups coconut water
• 1 kiwi fruit

After blended, top the smoothie with some more blueberries, a handful of flaxseed, chia seed and shredded coconut for a real tropical taste.

ENJOY!

Benefits

The benefits of this smoothie are countless! As mentioned in the previous smoothie recipe, berries have great antioxidant benefits. Bananas are naturally free from fat, cholesterol and sodium and health reduce the risk of cancer and asthma! Spinach as you may know is a great source of iron and dietary magnesium which is vital for energy metabolism, a healthy immune system and healthy blood pressure and the list goes on. Im sure you have all heard about the coconut water craze. Whilst I do use it occasionally in my smoothies and juices, I dont think its absolutely necessary and its more optional in my opinion but it certainly has its benefits. It has no fat, no cholesterol and no preservatives. It is also a natural isotonic containing 15x the amount of potassium found in equivalent amount of sport drinks which helps promote kidney and heart health. Kiwi fruit have amazing benefits that you may have not known before. According to research, consuming Kiwi Fruit has been linked to better sleep patterns and duration. Women will be happy to hear that kiwi also helps with beautiful skin since the body uses the vitamin C to help prevent damage caused by the sun, pollution and smoke.

Let me know if you enjoyed making this smoothie or if you have other ideas and dont forget to follow us on twitter @Get2theGymBlog for daily tips that you can keep track of on the go!

-Salma

Follow us on Twitter!!

TWEET US @Get2theGymBlog! 

Hey guys,

We reckon you're probably checking twitter more often SO **drumroll please** We've set up a twitter account so that you can always be updated and motivated on the latest gym tips and meal plans on the go! Our twitter username is @Get2theGymBlog . You can just click on that link and it will take you straight there! Make sure you send the link to your friends who might find it useful and We would love for all of you to follow us and to show your support if you are enjoying this blog! Also tweet us any ideas you may have for or future blog posts, we would love to hear from you!

-Salma

Food Tip #3

Mixed Berry & Banana Smoothie

Hi everyone,

I know at times we get cravings to eat something sweet and most likely unhealthy. A great way to beat this feeling is to make a healthy and delicious smoothie! This acts as a great snack in between meals, keeps you energised and full until your next main meal.

There are countless benefits of berries. Blueberries are loaded with antioxidants which help keep your memory as strong as it can be as you age. Raspberries have ellagic acid which is associated with anti cancer properties. Strawberries also contain ellagic acid and are rich in Vitamin C, folic acid and fiber. Did you know only ONE cup of strawberries contains 160% of your vitamin C needs at the cost of only 50 calories! Berries are a no brainer when it comes to healthy eating. 

One of my favourite smoothie recipes is the mixed berry and banana smoothie! It is just oozes with goodness. Heres what I throw into the blender:

• 1.5 Cups Mixed Berrys (preferably frozen as this makes the smoothie nice and cold)
• 1 Banana
• 1 teaspoon honey
• 3/4 Cup Almond Milk
• 1 Tbsp chia seeds

Mix all these ingredients together until you have a nice smooth thick consistency. If it is too thick, add a little more almond milk until you reach the consistency that you prefer.

Here's a quick picture of this smoothie when I made it yesterday morning

Enjoy :) and let me know in the comments what type of smoothies you prefer! 

-Salma

Food Tip #2

Hey guys,

As promised, Im going to post up a great dinner idea that I really enjoying having after training at the gym. Its both nutritious and delicious!

However before I get to that, I think it's really important to mention that having an early dinner, say anytime between 5:30-7:30pm is vital. This ensures that your body has enough time to digest the food properly while you are still moving around and the metabolism is working at its fastest. If you sleep straight after you eat, you will notice that you feel bloated and a little bit sick as the food is being processed at a much slower rate while you are lying down.

Ok lets get to the yummy stuff.  Here is a picture of one of my regular dinner creations

This dinner combination really incorporates the key macros I mentioned in my previous post and I will break it down for you now.

Protein
I used a Premium Scotch fillet Steak 400g. This has approximately 23g of protein per 100g of steak therefore in this steak I am consuming approximately 92g of protein. For my body mass, this an ideal amount of protein to consume assuming I have also had other minor protein sources throughout the day. Each person must adjust their protein intake according to their body mass using the calculation mentioned in my previous post.

In terms of how to cook your steak, its really is up to personal preference but I absolutely love my steak  medium rare on the BBQ. This means I leave the steak approximately 4 minutes on each side with the BBQ hood down.

Carbs:
I love combining my steak with some San Remo Cous Cous. This helps you feel fuller and more satisfied and allows you to eat something that is soft and easy to chew as opposed to the steak.  This can also be replaced with other carb sources such as brown rice. Just make sure you dont overdo the carb intake, a quarter of your plate should suffice.

Fibre:
I always love to eat a salad with my dinner. It makes my body feel fresh and revitalised. The fruits and vegetables in the salad are an awesome source of fibre and allow you to reach the recommended 25-30g of fibre you are supposed to have daily. In addition some of the carbs such as the rice are also sources of fibre (insoluble) so they serve a double purpose.

Sodium
Although too much sodium isn't good for you, I always like to add a spray of salt and pepper to my steak for extra flavour and health benefits, but this is also up to personal preference.

As you can see, this dinner is really easy and quick to make and incorporates a well balances mix of the key macros that the body needs to get into shape and allow you to reach your weight loss and muscle gain goals.

If you liked this, please share with your friends and let us know in the comments what you love to have for dinner after a gym session!

-Salma

Food Tip #1

"Anyone can workout for an hour but to control what goes on your plate the other 23 hours… thats hard work" - Anonymous 

Hey guys,

An important part of your fitness routine is your meal prep. Make sure to organise appropriate macronutrients (macros) to suit your needs whether you are cutting fat, gaining muscle or maintaining body mass. The recommended daily intake of your macros is 8700kj of energy, 50g of protein, 70g of fat, 310g carbs, 90g sugar and 30g fibre and 2300mg sodium. To make it clear, I will explain the purpose of each of these macros.

Energy: This is the fuel to keep your body's engine going. A lack of energy may cause dizziness and fatigue which may not benefit your diet. If you are wishing to cut fat, it is recommended to cut your energy intake by about 10-15%, any rapid change may cause your body to starve and store body fat contradicting your weight loss goals.

Protein: Protein build muscle, period.If you wish to gain muscle, increase your protein up until you are consuming 2.5g of protein per kg of your total body mass. However too much protein without keeping a consistent fitness routine may cause the protein to store as fat, also pushing you further from your weight loss goals.

Fats: Fats is essential in our everyday diet to maintain a healthy body. However there are good fats and bad fats. Unsaturated, natural fats commonly found in nuts are healthy for your body and are necessary for a healthy body. Too little of these fats will cause acne and skin problems. However saturated, mono-saturated and trans (man-made) fats cause weight gain if eaten without moderation. Examples of these bad fats include fried foods, sugary sweet foods and carbonated drinks, oily foods and chips.

Carbohydrates: These are the building blocks of your diet. There are two types of carbs; complex and non complex carbs. Complex carbs are generally foods that would have been available in Palio times. These include raw nuts, traditional breads, raw fruits and vegetables and seeds. Complex carbs have been around for a long time and your body recognises them. They will keep you noticeably fuller for longer. Non complex carbs such as corn chips, biscuits, muffins and cakes will be unrecognised by the body and be digested quickly making you feel unsatisfied and wanting more. Sugar is a part of carbohydrates and can easily be over-consumed. Sugars are definitely tasty and tempting, they can help by giving us motivation through moderated cheat meals however they can be easily be taken advantage of and ultimately lead to weight gain.

Fibre: Fibre is necessary to keep the digestive system healthy. It is found in fruits, vegetables and cereals. Most Australians do not consume enough fibre in the daily diets. The Heart Foundation recommends 25-30g of fibre per day. There are two types of fibre; soluble and insoluble. Examples of soluble fibre include fruits, vegetables, oat bran, flaxseed and lentil. Examples of insoluble fibre are rice, wholegrain foods, nuts and seeds.

Sodium: Unfortunately I will have to NA this. Chemistry jokes aside, sodium allows your nerves and muscles to function properly. Sodium sources include table salt, celery, beets and even water. However too much sodium commonly found in fast foods can cause high blood pressure.

A healthy diet should include a balanced amount of all these macronutrients and should be tailored to your body needs and weight goals.

My next post will be about a suitable meal plan tailored for people looking to lose fat and increase muscle mass so if that sounds great, keep following us more.

-Salma

Tip #4

Its that time of the week where the public holidays have come up and your local gym isn't 24 hours and you're starting to stress because you have no way of training until normal trading hour days return.

The best solution, depending on the type of training you have, is to go to the park. You have various training methods available. You can:

- Jog/walk/run around the field
- Kick a ball around (soccer, rugby, afl, etc.)
- Get a friend and do some cardio boxing (In my opinion, this is thebest form of cardio)
- As silly as it sounds, you can do the monkey bars, or anything that requires you to use balance and strength
- Stretching/yoga/meditation to relax the body and to help with recovery
- Squats, lunges, pull ups - virtually any exercise that can be done without weights or equipment


So rather than being lazy and complaining that the gym is closed, you have various options available to help with your training

Or you can take the weekend off for extra recovery and ensure that the following week you train twice as hard to compensate for the bludging.

Tip #3

Hey guys, an essential thing to do before the gym and during your workouts is stretching.

I know it can be annoying to stretch, especially when you just want to get to the gym do what you have to and leave. But stretching really prepares your body and mind for a good workout.

A good example is going to the gym after work and you want to do a bit of cardio and a leg workout. Stretching is vital! 

First for your body it will increase your flexibility, or your range of motion, decreases the likelihood of injuries as your muscles are warmed up and there is an increase in blood and nutrient flow to your muscles decreasing fatigue as well as soreness.

As I said training after work, when you’re already drained mentally and physically is difficult. But stretching allows you to relax giving you 10-15 minutes to focus.

So guys stretch and you will have a much better workout.