fbpx
Categories
Health & Fitness

Rowing your way into shape for Summer

Gyms all across South Africa have finally been allowed to open their doors. Now some of you have used the national lockdown as an excuse to not do any exercises. Hey, no judgment from me. We are focusing on the future, not the past. Others may have tried our home workouts.

https://sleb.co.za/home-workout-exercises-for-you-during-this-lock-down-period/

Now that your local gym is operational, it’s time to pack away your 3kg dumbbells, dust off your favourite stringer vest and get back to the grindstone. Not only that, but December is also around the corner and though these December holidays may see fewer visitors to the beaches than in previous years, dropping as much body fat as possible in the next 14 weeks is still a worthwhile goal. What that means, is cardio. Ah yes, the vegetables of exercise. That necessary evil we need to endure on the path to six packness. More specifically the focus of this article is the rowing machine, a.k.a. the ergometer.

The ergometer is an acquired taste, but it is my favourite cardio machine. It is a non-weight bearing cardio workout, which means it isn’t destructive on your joints. And it’s a full-body workout. However, there will be no 20 or 30-minute sessions here. Instead, we’re going to perform HIIT (High-Intensity Interval Training) workouts. For a more detailed explanation of HIIT, you can check out our Tabata column

https://sleb.co.za/all-you-need-to-know-about-tabata-workouts/

These ergometer exercises should not be done as a standalone workouts. Perform these directly after your weightlifting session. The reasoning for this is that your body’s preferred energy source is glycogen. Glycogen is a converted form of carbohydrates that are stored within your muscle fibres and the liver. Once the glycogen stores are depleted, only then does your body begin tapping into its fat reserves for energy. Your weightlifting workout should be sufficient in burning through the glycogen stores, meaning by the time you strap your feet on the ergometer, your body is in prime fat-burning mode. That’s your biology lesson for the day.

There are exceptions if you have an ergometer at home or at your workplace. You can always sneak in a session in the morning or at lunchtime. For these workouts, the damper settings are of no consequence. The damper setting is the lever on the side wheel, with a 1-10 setting. When you’re rowing at an all-out intensity, the damper setting makes little difference.

Experienced rowers normally pull the handle to chest level, but you can bring the handle as low as your belly button. Use your legs to drive the initial part of the movement, and then once your legs are fully extended, your arms can come into play. If you suffer from pre-existing hip or back issues, stay clear of the ergometer.

Before you begin this phase of your session, you can spend some time doing a warmup. Row between 3-5 minutes at a low intensity just so you can get your bearings and make sure the foot strappings are set correctly.

Remember! The periods of work are performed at all-out intensity. Row as fast as you can, as hard as you can. Okay, ready! It’s choose your own adventure time.

Workout 1:

Round 1. Row 600m/Rest 50 seconds

Round 2. Row 500m/Rest 40 seconds

Round 3. Row 400m/Rest 30 seconds

Round 4. Row 300m/Rest 20 seconds

Round 5. Row 200m/Rest 10 seconds

Round 6. Row 100m

Workout 2:

Row for 40 seconds. Rest for 20 seconds. Repeat for a total time of 8 minutes.

Workout 3:

10 minutes for as many rounds as possible

250m Rowing

15 Air Squats

10 Butterfly Situps

5 Pushups (Burpees if you dare)

If 10 minutes is too much, reduce the time to suit your fitness levels, but you still need to be pretty gassed when time is up.

Workout 4:

Choose 3 songs from your playlist. Ensure each of those songs has a chorus. Work during the main verses of the songs, and rest during the chorus part. If you don’t have your own music, then you’re at the mercy of the gym’s music. If 3 songs are too much, again make the necessary adjustments for your fitness levels.

Workout 5:

The 2000m challenge

This is a gut check challenge. How fast can you row 2000m? Anything under 7 minutes is impressive. Oh, and try not throw up in the middle of the gym.

How many times a week you perform these workouts depends on a couple of factors such as your fitness experience, your schedule (not everyone can train 5 days a week). But try to exercise a minimum of twice per week.

The workouts are not cast in stone. You can adjust them to make it easier or more difficult depending on your fitness levels. Take deep breaths during the rest phase.

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Qualified Personal Trainer)

If you have any questions for me on training programmes please get in contact with Sizwe. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Categories
Health & Fitness

Home workout exercises for you during this lock down period!

The Coronavirus (Covid-19) has brought life across the world to a standstill. Businesses have been forced to cease operations, schools are closed, the sporting calendar has been decimated, and your daily to-do list revolves around the bedroom, bathroom, kitchen, and lounge (maybe the garden for some).

The National Lockdown means your local gym is closed. Some of you might take this opportunity to have a break after years of training, or to recover from niggling injuries. However for others being inactive isn’t an option, because lying on your couch while watching tv may lead to binge eating of sugary and salty snacks.

The National Lockdown means your workout space has been reduced to the confines of your home. If affordability is not an issue for you, you can pop down to a Makro or Game (if you don’t mind the queues) and purchase exercise equipment. Anything from Dumbbells, Kettlebells, Bands, Skipping Rope, Treadmill, Stationary Bike, etc.

But since we may have to reign in our spending in these uncertain times, buying pricey workout products is is unlikely to be a top priority. That means we have to get creative. High-Intensity Interval Training (HIIT) type circuits are my preferred choice. You don’t need any equipment, and they are over fairly quickly.

All workouts are to be completed every 2nd day. I.e. leave a day between sessions. Happy hunting.

Workout 1
Beginners
1st Round
  • 9 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (9 reps on each leg) or Pistol Squat (9 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 6 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (6 reps on each leg) or Pistol Squat (6 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 3 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (3 reps on each leg) or Pistol Squat (3 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
Intermediary
1st Round
  • 15 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (15 reps on each leg) or Pistol Squat (15 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 10 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (10 reps on each leg) or Pistol Squat (10 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 5 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (5 reps on each leg) or Pistol Squat (5 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
Advanced
1st Round
  • 21 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (21 reps on each leg) or Pistol Squat (21 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 15 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (15 reps on each leg) or Pistol Squat (15 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 9 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (9 reps on each leg) or Pistol Squat (9 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps

NB! If you’re able to complete pull-ups anywhere on your property that’s great, add those in. After your workout, complete 100 reps of Calf Raises anywhere with an elevated platform e.g. stairs. If you’re able to complete all 100 reps without stopping, do single-leg calf raises for 100 reps. Complete these workouts every second day.

Workout 2

7 Rounds Every Minute on the Minute

 You’ll need a timer for this.

 Complete the prescribed reps within the minute and then rest for the amount of time left within the minute. Repeat the process each minute.

Beginner
  • 10 Mountain Climbers
  • 10 Jumping Jacks
  • 5 Bench Dips (you can use a chair, your bed, a strong table etc)
Intermediary
  • 15 Mountain Climbers
  • 15 Jumping Jacks
  • 7 Bench Dips (you can use a chair, your bed, a strong table etc)
Advanced
  • 20 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Bench Dips (you can use a chair, your bed, a strong table etc)
Workout 3

Up and Down The Ladder

Only for Advanced

1st Round
  • 3 Lunges (on each leg)
  • 3 Burpees
  • 3 Butterfly Situps
  • 3 Jumping Jacks
2nd Round:
  • 4 Lunges (on each leg)
  • 4 Burpees
  • 4 Butterfly Situps
  • 4 Jumping Jacks
3rd Round:
  • 5 Lunges (on each leg)
  • 5 Burpees
  • 5 Butterfly Situps
  • 5 Jumping Jacks
4th Round:
  • 6 Lunges (on each leg)
  • 6 Burpees
  • 6 Butterfly Situps
  • 6 Jumping Jacks
5th Round:
  • 7 Lunges (on each leg)
  • 7 Burpees
  • 7 Butterfly Situps
  • 7 Jumping Jacks
6th Round:
  • 8 Lunges (on each leg)
  • 8 Burpees
  • 8 Butterfly Situps
  • 8 Jumping Jacks
7th Round:
  • 7 Lunges (on each leg)
  • 7 Burpees
  • 7 Butterfly Situps
  • 7 Jumping Jacks
8th Round:
  • 6 Lunges (on each leg)
  • 6 Burpees
  • 6 Butterfly Situps
  • 6 Jumping Jacks
9th Round:
  • 5 Lunges (on each leg)
  • 5 Burpees
  • 5 Butterfly Situps
  • 5 Jumping Jacks
10th Round:
  • 4 Lunges (on each leg)
  • 4 Burpees
  • 4 Butterfly Situps
  • 4 Jumping Jacks
11th Round:
  • 3 Lunges (on each leg)
  • 3 Burpees
  • 3 Butterfly Situps
  • 3 Jumping Jacks

NB! If you’re able to complete pull-ups anywhere on your property that’s great, add those in every round.

Workout 4

7 Rounds for 7 Reps

There are 7 Rounds. In each round complete 7 reps of each exercise.
Only for advanced.

  • Burpees
  • Squat
  • Bench Dips
  • Walkouts
  • Jumping Jacks
  • V-Ups
  • Pullups (if possible)
Workout 5

Complete all the reps for each exercise as quickly as possible. You do not have to complete the reps for one exercise before moving on to the next. Break it down however you want to.

Beginner
  • 25 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)
Intermediary
  • 50 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)
Advanced
  • 100 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)

There is also the option of doing the Tabata workouts. You can complete a Tabata session as a stand-alone workout, or combined with any of the above workouts.

https://www.sleb.co.za/all-you-need-to-know-about-tabata-workouts/

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Personal Trainer)

If you have any questions for me on training programmes please get in contact. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Categories
Health & Fitness

All you need to know about Tabata Workouts

I have previously written an article on the benefits of weight lifting (https://www.sleb.co.za/the-real-benefits-of-lifting-weights/), and I will always stand by the assertion that weights are king for bringing significant change to your physique. That, however, doesn’t give you an excuse for skipping out on your cardio.

Yeah I know, trust me I know, cardio sucks. On a regular basis, my clients ask if it’s really necessary, right after they’ve given me the eye roll. But as I keep telling them, cardio is the vegetables of exercise. An unpleasant but important requirement to achieving and maintaining optimal health. From time to time I too need to remind myself. Because I’d be lying if I said I enjoy cardio.

There are various forms of cardio, but the most popular I see in the gym is called Continuous Training. Continuous Training is basically steady-state or single pace cardio that doesn’t involve any rest periods. But I find this to be boring, monotonous, and tedious. Not only that, with Continuous Training once you stop training, your body stops burning calories.

When I think about cardio, I just want it to be over as quickly as possible. Fortunately, there is a solution, not an easy one, but it beats running on a treadmill for half an hour. The answer is High-Intensity Interval Training (HIIT). Spend any amount of time in the gym, and that is a term you’ve likely heard before. HIIT is alternating bouts of intense anaerobic exercise with low intensity or rest periods. One of my preferred forms of HIIT is known as the Tabata Protocol or Tabata Training.

Apart from the fact that HIIT has a shorter duration than Continuous Training, a side effect of HIIT is that your body will have a higher Resting Metabolic Rate. HIIT also induces higher Excess Post-exercise Oxygen Consumption (EPOC). EPOC is an increased rate of oxygen intake following strenuous exercise. Essentially your body continues to burn calories hours after your gym session has ended. Which in case you were wondering, is good news when trying to drop your body fat percentage.

The Tabata Protocol was developed by Dr. Izumi Tabata from Japan. It consists of 20 seconds of all-out intensity followed by 10 seconds of rest. This pattern would be repeated for 8 rounds, which amounts to 4 minutes. Doesn’t sound like much does it, 4 minutes of exercise. But if done with the appropriate intensity, it will set your lungs on fire. Not literally. But you are going to be sucking wind pretty good. But as your fitness levels increase, you can up the Tabata as well. Increase the number of rounds or do a second 4-minute cycle after resting for a couple of minutes.

The rules of the Tabata Protocol are not set in stone. You can personalise the workout according to your goals, and your fitness levels. The 4-minute cycle can be done as a standalone workout, or after your weightlifting session, or as part of a larger fitness regimen. You can choose to perform one exercise for the duration of the cycle or alternate different exercises. Personally I prefer to alternate the exercises. For example, if you decide to only do pushups, it will be really difficult to maintain the intensity and the form. Rather alternate pushups with say Squats.

You can do the workout anywhere. At home, in the gym, in a hotel room. In the parking lot at work. I’ve put together some Tabata workouts that you can try out. However, as you develop confidence and familiarity, you can customise the programme to suit your needs. I would advise you to do 3 sessions a week of the Tabata Protocol with a day in between sessions.

Remember the format is 20 seconds ultra intensity followed by 10 seconds of rest. It’s very important you are able to keep working for the full 20 seconds. You need to be able to transition easily between exercises. Now, some gyms have clearly visible clocks, so that you’re able to time yourself correctly. Or your training partner can time you and vice verse. If you’re on your own, there are a number of Tabata/HIIT Apps you can download. As a last resort, you can ask a gym staff member to keep track of your time. Of course, having the services of a Personal Trainer to guide you would be ideal.

Barbell

Round 1: Squat

Round 2: Push Press

Round 3: Hang Clean

Round 4: Romanian Deadlift

Repeat rounds 1-4

Kettlebell

Round 1: Russian Kettlebell Swing (American Kettlebell Swing for advanced lifters)

Round 2: Goblet Squat

Round 3: Upright Row

Round 4: Kettlebell Abdominal Crunch

Repeat rounds 1-4

Dumbbell

Round 1: Power Snatch

Round 2: Bentover Row

Round 3: Goblet Squat

Round 4: Romanian Deadlift

Repeat rounds 1-4

Combined Exercises

Round 1: Battle Ropes

Round 2: Ball Slams

Repeat rounds 1-2, 4 times

Or

Round 1: Squat

Round 2: Pushups

Repeat rounds 1-2, 4 times

Or

Round 1: Wall Balls

Round 2: Butterfly Situps

Repeat rounds 1-2, 4 times

Body Weight Exercises

Round 1: Pushups

Round 2: Squat

Round 3: Butterfly Situps

Round 4: Mountain Climbers

Repeat rounds 1-4

Or

Round 1: Pushups

Round 2: Alternate Jumping Lunges

Round 3: V-ups

Round 4: Mountain Climbers

Round 5: Burpees

Round 6: Squat

Round 7: Butterfly Situps

Round 8: Jumping Jacks

Rowing Machine

Row for 20 seconds at all-out pace, followed by 10 seconds of rest.

Repeat for 8 rounds

Again, these are templates that you can use. Or you can create your own workouts. Ensure you use the appropriate weight for barbell, dumbells, etc. If you use a weight that is too light, then you’re just wasting your time. This is supposed to be difficult. Now, this isn’t a green light to eat all sorts of junk food. As I’ve said before, you can’t out-train a bad diet. So, happy hunting.

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Personal Trainer | Planet Fitness Morningside)

If you have any questions for me on training programmes please get in contact. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

References:

https://en.wikipedia.org/wiki/High-intensity_interval_training?wprov=sfsi1

https://www.t-nation.com/training/6-new-tabata-workouts-for-fast-fat-loss

https://en.wikipedia.org/wiki/Izumi_Tabata?wprov=sfsi1

https://en.wikipedia.org/wiki/Izumi_Tabata?wprov=sfsi1

https://en.wikipedia.org/wiki/Resting_metabolic_rate?wprov=sfsi1

https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption?wprov=sfsi1

Categories
Health & Fitness

The real benefits of lifting weights!

Weightlifting often gets a bad rep. From as far back as I can remember, someone who lifted weights would get mocked for not having much between the ears or because that individual is trying to compensate for other areas of their body.

Before I became a Personal Trainer, I would draw a lot of negative comments from my former colleagues in regards to my lifestyle.

Opinion ranged from my physique to the type of food I was eating, and the amount I ate. Imagine being ridiculed for eating chicken and vegetables. I just had to learn to brush off the teasing and remember why I do what I do. On the surface, it isn’t a glamorous lifestyle. Waking up at 4:30 am to put yourself through some serious pain.

Wolfing down tuna, dry chicken and green beans on the regular. Spending a small fortune on food and supplements every month. Let’s be honest, it’s easier not to go to the gym. It’s easier to buy a Steers burger than to cook a pot of mincemeat and rice.

And if your hard work with the weights has led to some progress, accusations of steroid use are very likely headed your way. So with all this in mind, why bother you might say. So here are some reasons why lifting weights is a worthwhile pursuit.

Vanity

What man doesn’t enjoy having his ego stroked? The compliments that come with having above average sized muscles is an awesome feeling. Even if most of those compliments are from other men, it makes the struggle worth it. Besides, if you’ve seen Justice League or The Avengers movies, Chris Hemsworth and Jason Momoa didn’t spend hours toiling away in the gym just so they could walk around without taking the tops off. Is there a movie Jason Statham doesn’t show off his ultra shredded torso?

Better Mood

 Most days after my session, my mood is better afterwards. It could be that feeling of accomplishment after moving some heavy metal around. It could be that I’ve just been listening to a playlist of some of my favourite songs for the best part of an hour. Sports scientists have a term for what your body goes through during exercise: releasing endorphins. Whatever you want to call it, my mood is better after lifting weights. It just is.

Feeling the Pump

The pump occurs when blood rushes to the muscle area that is being trained, causing the muscles to swell in size temporarily. The pump is a feeling that really can’t be described, you have to experience it for yourself. Another reason for the upswing in mood.

Stress Reliever

One of my mates once told me that if he didn’t go to the gym to lift weights he might end up ripping someone’s head off. And I believe him. Of course, he meant that figuratively. I think. Whatever pent up aggression or stress-related energy you have, tossing around some iron for an hour is a great way to go. This isn’t me giving medical advice, but it’s an avenue worth pursuing to lower your stress levels. This is South Africa, we definitely have stress in our lives

Physiological Adaption

 As a result of the workload you introduce to your body when you begin lifting weights, your body undergoes changes to adapt to the new stress. Bigger and stronger muscles are the most obvious change. Your heart will also get stronger to deal with the increase in blood flow. This could play a pivotal role in the fight against heart disease. Your bones, ligaments, and cartilage will also get stronger. And as you get older, this can help to prevent bone and joint related diseases. The body’s ageing process will also be slowed down.

Faster Metabolism

 A fast metabolism is important for anyone looking to get lean and remain lean. The more muscle you carry, the more energy that is required by your body to maintain that muscle mass. So even at rest, your body will be burning calories. Now you don’t have to carry as much muscle as prime Ronnie Coleman(which is highly unlikely anyway), in case you were wondering.

Higher Testosterone Levels

 Again, I am not giving medical advice. High testosterone levels are really important for men. I could get really technical as to why, or give a long explanation. But for me, the main reason for having high testosterone levels is a stronger libido. Enough said.

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

If you haven’t checked out my other article on Supplements, please do so by clicking here.

Sizwe Luthayi (Personal Trainer | Planet Fitness Morningside)

If you have any questions for me on training programmes please get in contact. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Please rate this post below

 

Categories
Health & Fitness

10 gym supplements to improve your workout!

Nutrition is a key factor in meeting your fitness goals. And when it comes to nutrition, whole food is king. Simply put, you cannot out train a bad diet. But sometimes it can be a struggle to eat enough of the right kind of food to meet your daily requirements. This is where supplements come in to play.

It can be a daunting (and confusing) task to walk into a supplement store and make the correct choice for your goals, instead, you have to rely on the advice of the salesperson at the store. Unlike food, supplements require very little preparation time and are easy to ingest. Hence their popularity.

However, supplements should rarely be used as meal replacements. That being said, here is s list of supplements that I personally recommend to help your body function at maximum capacity. Supplements can be very pricey, therefore you do not have to buy every supplement on this list, but hopefully, you’ll be better informed of what you need and don’t need.

10. Glucosamine

Glucosamine is generally (and unfairly) dubbed the old man’s supplement because of its primary function of protecting your joints against wear and tear. If you consistently lift heavy weights, I recommend you taking Glucosamine. But if you experience severe pain of the joints, see a doctor.

9. Multivitamin/Vitamin C

Your mom wasn’t wrong, you do need to eat your vegetables, but with the amount of processed food and ready to eat meals so easily and cheaply available, it can be difficult to reach micronutrient targets. Micronutrients refer to vitamins and minerals and play a pivotal role in maintaining a strong immune system. Take a combination of a multivitamin and vitamin C with your breakfast every morning. There is no magic pill that can 100% keep you from falling ill but having a strong immune system will play a vital role in helping you stay healthy throughout the year. This is not a license for you to munch down on junk food or chocolates every day.

8. Fish Oils

Dining on salmon/trout and avocado on a daily basis will hit your pocket very hard. As a result, you will
likely struggle to get the required amount of essential fatty acids. Essential oils get their name because your body cannot produce its own. Fish oils help to support the heart, nervous system, and eye health. I don’t know about you, but I want a healthy heart and eyesight.

7. CLA (Conjugated Linoleic Acid)

Your body’s primary energy source is ATP-CP (Adenosine Triphosphate Creatine Phosphate), but ATP-CP lasts for several seconds before your body begins using glycogen. Glycogen is derived from glucose, which in turn is derived from carbohydrates. Only when your glycogen stores are depleted, does your body begin tapping into adipose tissue. A fancy term for body fat. But for individuals looking to drop body fat, you want your body to use fat and not glycogen for energy. CLA is a great product that metabolises fat stores for energy. To summarise all that, CLA is a fat burner, without the stimulants.

6. Glutamine

The majority of glutamine in your body is stored in your muscles. During an intense workout, more glutamine is required. Thus, glutamine supplementation is essential. Not a glamorous product, but Glutamine is effective.

5. BCAA (Branch Chain Amino Acids)

Amino Acids are the building blocks of protein, and without protein, your muscles cannot grow. Which is why we’ve seen a huge increase in the sales of protein shakes. But amino acids are now available in raw form too in the guise of BCAAs. The three major amino acids that makeup BCAAs are leucine, isoleucine, and valine, with leucine being the most critical. BCAAs have a higher rate of absorption than whole protein food or drinks, meaning you can take at any time of the day. Flavoured BCAAs are the way to go, especially when all you drink is water.

4. HMB (beta Hydroxy beta Methylbutyrate)

With a name like that, it sounds illegal, doesn’t it? I can assure you this is not a banned substance. HMB isn’t cheap, therefore I only use it when I really feel I need to. When I hit a plateau or reach a sticking point. Consistent HMB use can lead to increases in strength and muscle mass. This is not a product for the casual gym goer.

3. Whey Protein

The primary reason supplement company CEOs drive fancy sports cars. Again, without protein intake, muscle will not grow. There are different types of protein shakes available. Whey Protein is by far the most popular, even though it’s the most expensive. The reasons for its popularity is that it contains low fat, low carbs, and has a high protein to weight ratio. Whey Protein is available in 3 different varieties based on purity. Whey Protein Concentrate, Whey Protein Isolate, and Whey Protein Hydrolysate. Whey Protein is best consumed directly after a workout. However, you can drink it at any time. If you are looking to pack on size, mix it with full cream milk. But if your goal is to drop or maintain low body fat, or you’re lactose intolerant, then water is your best option.

2. Pre-Workout

I’ve used a generic term, that is because supplement companies used different ingredients in their pre-workouts. The key ingredients in pre-workouts are L-Arginine, Caffeine, and Citrulline. Some brands also add an ingredient called beta-alanine, which is responsible for that pins and needles feeling. Pre-workouts are designed to increase blood flow for enhanced muscle pumps. Bottom line, pre-workout plus music equals great workout.

1. Creatine

There’s a reason Creatine is arguably the most controversial legal supplement ever. It works. For over 20 years sporting authorities have been looking for reasons to ban Creatine. Creatine is a naturally occurring amino acid in your body, produced by the liver and kidney. It can also be found in meat and fish. Creatine’s main role is to supply your muscles with energy, helping you to push out a couple of extra reps. And don’t worry about water retention, which occurs intracellularly. That means fluid is retained inside your muscle cells, causing them to swell up and grow larger. My 2 recommendations are Creatine Hydrochloride (HCl), and Creatine Monohydrate. And price wise, Creatine is relatively cheap.

Disclaimer

The above supplements are not intended for persons under the age of 18. Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering taking any of the above supplements. Supplement usage is at your own risk. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s from the use of the above supplements. Only use the products according to label instructions or in accordance with your health practitioner.

If you haven’t checked out my other article on Gym Etiquette, please do so by clicking here.

Sizwe Luthayi (Personal Trainer | Planet Fitness Morningside)

If you have any questions for me on training programmes please get in contact. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Please rate this post below

Categories
Health & Fitness

Gym etiquette or the lack thereof these days!

The gym is a unique environment that attracts an assortment of characters, and with January here, you’re going to have a combination of newbies and regulars occupying a limited amount of space. Not everyone is able to afford a private home gym like Mark Wahlberg or a mobile truck trailer like The Rock.

The reality is that big commercial gyms are the most convenient place to train for the majority. Whether you are training for a fitness competition, or simply want to look “respectable” on the beach, we have to share this space for a portion of our day with strangers. We need to find a way to get along, and this is where gym etiquette comes in. Some of the following rules you may have heard before, others may seem like basic common sense, but when you spend as much time in the gym as I do, you’ll be amazed at the bounds of human selfishness.

1. Bring a Towel

You’ve heard this one before, but it’s worth repeating. There’s nothing wrong with sweating, after all, you’re in the gym. But please wipe down equipment when you’re done. Do I really need to explain why?

2. Rack Your Weights

You can leg press eight 20kg plates on each side, that is impressive. What’s even more impressive? Returning all sixteen plates to the weight rack once you’re done. And please do not mix the weights, otherwise, you’ll cause my OCD to go into overdrive. Do not put a 20kg plate on the same rack as a 5kg plate. Likewise on the dumbbell rack, return the dumbbell to the appropriate space, not where you feel like dumping it. Dumbbells left lying around are a serious tripping hazard. Treasure hunts are fun, but not in the gym, and not for weights.

3. Cellphones

I get it, it’s 2018. Cellphones are an extension of our DNA. You’ve got the all-important playlist on your phone. Right? However, the gym is not the place to catch up on your Whatsapp conversations. If you’re at the gym just for the free Wifi, then fair enough. Relax in the reception area, update your apps, view videos on YouTube, or post on Instagram. #fitfam. But don’t occupy equipment from members who are actually there to train. #gymlife

4. CrossFit

I can already see CrossFitters rolling their eyes, but this isn’t a knock against CrossFit or CrossFitters. Commercial gyms are not made for CrossFit type exercises, or WODs(Workout of the Day). If you want to train in CrossFit, the logical option is to join a CrossFit box. A box has the appropriate equipment, qualified coaches, ample space, and you are allowed to take off your t-shirt or vest. Anyway, wouldn’t you rather train amongst like-minded people?

5. Multiple Stations

I’ve seen a guy place a towel on a piece of equipment, place his hoodie on another piece of equipment, and his water bottle on a third station. And this was during peak time in the evening. True story. It is possible to complete a circuit without occupying multiple stations. For example, bench press, goblet squat, dumbbell curl, and sit-ups can be done on a single station. If you’re desperate to do a multiple station workout, either try the super circuit or train on a Saturday or Sunday afternoon when the gym is near empty.

6. Blocking the Dumbbell Rack

Have you ever seen the stickers on the back of cars, the ones for cyclists, advocating distance of 1.5m? The same applies to the dumbbell rack. Get your weights, and move away. It’s frustrating when you return your weights and there’s someone standing in the way doing biceps curls. If you insist on finishing out your set before moving, then your toes are fair game. Just kidding. Or am I?

7. Couples

We are happy for you for finding the love of your life, we really are. And the couple that trains together stays together, or something like that. It is however not necessary to hug and kiss between every set. Or make the rest of us feel as though we are on a set of a soft core porn movie.

8. Pickup Artist

Time and time again, I see female members complain to the club manager that some guy won’t leave her alone. The gym is not the appropriate platform to organise a hookup. You will get a reputation as the creeper. If you disagree with this point, then I suggest you invest some money into opening your own gym that has members who are just looking for a hookup. But I want 10%, it is my idea.

9. Giving Unsolicited Advice

Bottom line, no one likes being told what to do. There’s a good chance the person will nod at you’re saying, and then disregard everything you just said. Leave this to the Personal Trainers.

10. Gym Bags

Another tripping hazard. Seriously, what’s in your bag that you feel the need to carry it around the gym. Keep your bag in a locker, and if you don’t trust the lockers, leave your bag in your car. Accessories that you need for your workout should fit into your pockets (guys definitely should be wearing pants with pockets), other than your water bottle and towel, which you can carry.

11. Hogging Equipment

Spending 45 minutes at the squat rack does not make you hardcore, it makes you selfish. Just because you’ve seen a video of Hafthor Bjornsson a.k.a The Mountain complete 12 sets deadlifts, it doesn’t mean you can either. First, he trains at his private gym, meaning he can do whatever he wants. Second, he is 6ft9, weighs 180kg, which definitely means he can do whatever he wants.

Sizwe Luthayi (Personal Trainer | Planet Fitness Morningside)

If you have any questions for me on training programmes or nutrition, please get in contact. Detail below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Please rate this post below

Categories
Health & Fitness

10 super hot fitness chicks tearing it up on Instagram

Dudes, we can’t call ourselves a real “blog for blokes” if we don’t spend some time trawling the internet for hot chicks, right? If you are into fitness and like to get a work out in, you might want to take a minute out of your busy schedule to check this post out. These fine ladies are turning up the heat on the web with their fitness videos and have millions of followers glued to their smart phones. Enough with the talk, let’s get into it shall we?

1. Michelle Lewin 

Michelle Lewin (born February 15, 1986 in Maracay, Venezuela) is a fitness model from Venezuela based out of Florida. She has been on the cover of over a dozen magazines and in several catalogs. She landed her first magazine cover unexpectedly during Spring Break 2009 after being spotted by a photographer on the beach.

Give this video a spin and tell me you wouldn’t pay R2,000 a month to join the gym she trains at? Holy mackerel!

13,2 million Instagram followers @michelle_lewin

2. Cassandra Martin

The 29 year old American she-hulk is one of the most  popular female fitness celebrities on the web at the moment. After graduating from college, and before she became a fitness celebrity, Cass Martin was working in the construction industry together with her boyfriend. The fact that she was laying bricks and driving around in a bakkie before her Instagram status blew up, kinda makes her even sexier.

1,8 million Instagram followers @casssmartin

3. Tammy Hembrow

Tammy Hembrow (born April 22, 1994) is an Australian Instagram Star, Fitness Guru, and YouTube Personality from the Gold Coast, Australia.You just need to visit Tammy’s website to get a sense that this chick knows what she is selling. My favourite is the 8 Week Booty workout for only $59.99. Here is the marketing spiel “This program is designed for anyone wanting to build a bigger, rounder, more toned and lifted butt. A lot of women think it’s impossible to go from pancake booty to a strong perky butt, but that’s exactly what I’ve done and that’s exactly what this program is designed to help you do. With the right exercises and proper nutrition it is completely possible to build and reshape your booty”

Come on boys, open up the wallet and get your missus a Booty workout.

8,8 million Instagram Followers @tammyhembrow

4. Kayla Itsines

Another Aussie chick slaying it with her fitness workouts. This chick deserves a medal. Joining the #BBG Community is her attempt to get all the ladies back into bikinis. God Bless you Kayla Itsines.

Only 10,4 million Instagram Followers @kayla_itsines

5. Jen Selter

Or should we say Jen the “swelter”? Jennifer Leigh “Jen” Selter (born August 8, 1993) is an American Internet celebrity and fitness model. She attracted significant media attention for her debut at a young age, initially on Instagram. This chick only has 12,5 million followers on Instagram – Follow her at @jenselter

6. Rachel Brathen – “The Yoga Girl”

If you are into sexy Swedish Yoga instructors, then Rachel Brathen might just be your pin up poster girl for 2019. She knocked out a book called Yoga Girl, which became a New York Times best-seller. Then starting working Instagram and has 2.1 million followers. You should and can follow her at this handle @yoga_girl



7. Katie Crewe

The 30 year old Canadian is fit and worth a mention. A certified nutritionist and psychology graduate means she can knock out a healthy chow and hold a decent conversation. Could she be the perfect woman? 835k Instagram followers and you can bet your bottom Canadian Dollar some of them are blokes. Follow Katie here @katiecrewe

 

8. Hannah Oberg

Another Swedish bombshell. What’s with these Scandinavians? I grabbed this little bio straight from her website if you don’t have the time to take a look. “Fitness enthusiast since 2010 – now a full time influencer and inspirer and certified nutrition advisor – I strive to help people reach their goals and live better lives. My philosophy is that food and training can and SHOULD be fun. I hope we can share that mindset and hopefully my guides will help you on your journey. The power of change is in your hands, but my goal is to help you on the way.”

I’m sure life is loads of fun if you happen to be dating this chick, right? Be a bloke and follow Hannah so she can continue to “influence” us with her bewitching body.

9. Stephanie Sanzo

A yummy mummy living and training down in Australia. “I am a mother, trainer, fitness model and power lifter.” And her Instagram handle @stephfitmum says it all. Truth be told. I’ve met a few mum’s in my life, and I can say hand on heart that none of them look anything like this chick.

10. Anita Herbert

And last but certainly not least, meet Anita Herbert. The Hungarian fitness model is 27 and only got into training a few years ago. Here is an insert from an interview on simplyshredded.com 

How did you get started with bodybuilding?

“About three years ago, my husband encouraged me to go to the gym for the very first time in my life. At that time, we started training together. It took some time, but he eventually turned me on to eating healthy and weightlifting. As I began to educate myself about clean eating and training, I became very interested in this new lifestyle. I loved the way training made me feel, and I also loved seeing how my body was changing day by day. People at the gym started to take notice of how my body was changing too, and they told me that I should compete in a show. At first, I thought it was silly to even consider competing, but then I decided that I should give it a try! Before I knew it, I had five NPC overall wins in a row, and now I’m an IFBB Pro. I just got invited to the Arnold Classic for the first time, and I’m going to be on the Olympia stage in September.”

Follow Anita on Instagram here @anita_herbert

Have a favourite? Participate in our poll.

[polldaddy poll=10168198]

 

SLEB

Please rate our post below & feel free to leave a comment. We’d love to hear your thoughts on these ladies?

 

Categories
Health & Fitness

5 health checks that could save your life!

You feel bulletproof in your twenties, but by the time you get into your thirties, it takes longer to shake off the hangovers and fight back the belly bulge. Father time takes no prisoners, and, as you get older, you need to start making sure you get the right health checks completed on a regular basis.

Look, I hate a doctor’s visit as much as the next guy! Trying to get off work is a mission, having to shell out a few hundred bucks always hurts a little , and I always suffer from a little anxiety when entering into the reception area. What if it’s something serious?. But the truth of the matter is that while I try and live a pretty clean lifestyle (quit smoking, hitting the gym and trying to watch what I eat and drink), I’m in my mid-thirties now and it’s important to get a few things checked out. And you should really be doing the same.

So which health checks should you be having and why?

Cholesterol Screening

Cholesterol is one of the major risk contributors when it comes to heart disease, heart attacks and strokes. The higher your blood cholesterol rises, the greater the chance of coronary heart disease. And if you smoke (even the sneaky ones), have high blood pressure or diabetes, you are at an even greater risk. When too much LDL (that’s the bad cholesterol) circulates in your blood it can build up inside the walls of your arteries. Plaque narrows the arteries and if a clot forms, which blocks the arteries, you are in more trouble than a bowling line up when AB De Villiers walks to the batting crease.

Blood Pressure Screening

In simple terms, blood pressure is the measurement of how hard blood is pushing against your arteries. If your blood pressure is too high, it can put strain on your heart and your arteries, and, again, lead to the clogging of your arteries (the clogging of the arteries is what you are trying to avoid). So the lower your blood pressure is, the better. Here is a quick look at blood pressure readings and what they mean

  • Less than 120 over 80 – this is normal and healthy
  • Between 120 over 80 and 140 over 90 – your blood pressure is a little high and you should try and lower it
  • 140 over 90 or higher – if this reading is consistent over a number of weeks, you need to see a doctor and make some lifestyle changes.

Diabetes Check

When you have a chow, most of the food that hits your stomach is converted into a sugar, called glucose. Glucose them moves into your bloodstream and fuels your cells (energy). But you need the hormone insulin to help your cells absorb the glucose, and diabetes develops when your body isn’t able to produce enough insulin or effectively use it.

But why is that so bad for you?

Well, your body has all this glucose flowing around it, but no way of converting it into energy, and having too much sugar (glucose) in your body leads to some serious health issues.

What are the signs that you could be suffering from diabetes?

  • Increased thirst
  • Increased hunger (especially after eating)
  • Dry mouth
  • Frequent urination or urine infections
  • Unexplained weight loss (even though you are eating and feel hungry)
  • Fatigue (weak, tired feeling)
  • Blurred vision
  • Headaches

If any of the above seem familiar, you might want to see your doctor and have a blood glucose test completed.

Annual Physical Exam

Your GP is like your mother in law. You need to go around once a year, but you need to make sure you go around.

Why is the annual check up important? Well, just like you need to take your car in once a year for an oil change and new spark plugs, the annual GP check up is exactly what it says it is “Checking to make sure everything is working lekker”. What should you expect at your next annual check up?

Open up and say “aaaggh”, with the stick on the tongue. Ever wonder what that is for? Well your doc is checking your throat, tonsils and gums.

Here is a list of other stuff your GP is likely to check out

  • Abdominal exam
  • Neurological exam
  • Dermatological exam
  • Extremities exam

Your annual physical could also include:-

  • Testicular exam (although you could check this yourself, right?)
  • Prostate exam (the old finger up the…)
  • Hernia exam

Dental Exam

I’m a pretty tough guy, and by that, I mean I have a reasonably high tolerance for pain, but there is something about a visit to the dentist that kills off a little of my soul, every time I go. It’s not so much the pain for me, it’s having someone working in my mouth that just seems as normal as a dog with three eyes. I hate it and this is the understatement of the year. But, problems with your teeth become bigger problems with your teeth, which become massive problem with your teeth, if left unattended. Well, then you will have no teeth…

Pushing your mid thirties, make sure you get this stuff checked out.

SLEB