Fitness Magazine

Blog about strength, conditioning, combat skills and weight loss

The Powerful AB circuit You need in your Routine

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A strong core is key to progressing in any workout.

Having a strong core is the foundation to performing in whatever activity you want to perform in, from running to building muscle to carry home your groceries. So it’s important to include some ab work into your routine each week.

Now, there’s more to working your core than doing sit ups. And while there’s nothing wrong with sit ups, but let’s be honest: they can be a bit boring. And nobody wants to do a boring workout. So why not try this instead.

When it comes to ab workouts, it’s about quality over quantity. Don’t rush. Ripping through the motions isn’t going to strengthen that core; but it is likely to cause you some pain. Slow it down and focus on each rep. The slower you go, the harder you have to work. With slow, concentrated effort, you’ll be building up sets of quality moves.

Rest for 15 seconds between each exercise. [Read more…] about The Powerful AB circuit You need in your Routine

Which Protein Powder should You choose?

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Protein powders are a common staple in many an athlete’s training plan. Fitness enthusiasts across the board are now turning to protein powders, too. But how on earth is anyone supposed to decide which type/brand to go for?

If you’re a little overwhelmed by all the products on the shelves, maybe this will help.

What to look for in a protein powder

When it comes to protein, Whey is generally recognised as the don by most fitness and nutrition professionals. This is mostly because it represents major proteins in human breast milk – as opposed to cow’s milk, which is mainly casein. (It does come from cows, though – not humans!)

Whey is a source of essential amino acids, which are hugely important in the maintenance of muscle. It’s an excellent post-workout choice because of its rapid absorption into the body and high levels of Branched Chain Amino Acids (BCAAs). It’s generally the easiest protein to digest and will get to your muscles the fastest.

Whey powders often combine isolates and concentrates. Isolates are considered purer, so those types are often more expensive.

Casein can take 2-4 hours to digest, so is not recommended for use during or after workouts, where you’d want something faster to digest. It’s good as a pre-bed protein, as the slow release can get to work while you’re sleeping, helping to reduce the delayed onset muscle soreness (DOMS) that happens after a good workout. (Eating some cheese before bed does the same thing.) [Read more…] about Which Protein Powder should You choose?

What are BCAAS? + PhD nutrition INTRA BCAA+ Powder Review

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BCAAs, or Branched Chain Amino Acids, are the building blocks of muscle protein. They’re considered the most important supplement in a sports nutrition programme and can be the difference between seeing and not seeing results.

It can be difficult to get enough of these amino acids, particularly if you exercise a lot. Working out burns amino acids rapidly, and if you don’t replenish them adequately, you may find that your not making any progress no matter how hard you train.

There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine. These amino acids don’t need digestion and go straight into the bloodstream for immediate use by muscle cells. The main three that everyone talks about (the BCAAs) are Leucine, Isoleucine and Valine. [Read more…] about What are BCAAS? + PhD nutrition INTRA BCAA+ Powder Review