The Week of the Guest Blogger . . .


Hey guys so this week I can finally share with you my guest bloggers!

I have had this planned for months but finally I have my 7 guest blogs gathered up! There is no theme, only that they are all guest bloggers, some have never blogged before, some have their own blog and some have guest blogged for friends.

So I hope you will all be kind and ‘like’ away and please comment if you would like to see more of any of the bloggers I will introduce you to this week!

So I will say goodbye for the week and introduce you to The Guest Blogger – Day 1

“She Squats Bro”

Hello to all of Zane’s blog followers, or anyone new to her blog.  I’m going to talk about one of the main passions in my life….exercise and nutrition. I’ll also have a look at the importance of weight training for Women, as well as the diet involved for maximised weight loss and toning.
So, I started my fitness kick at the end of my Upper 6th year in school. I was 18 at the time and for Lent, my friends and I decided to go off eating crisps, sweets and chocolate for the period of lent, as well as going to the gym a few times a week. Years later I have a totally different physique, outlook on fitness and a vast knowledge on the subject gained over the years through trial and error.
When I first started I didn’t have the money or time to get a personal trainer, and went about it all badly to be honest. I didn’t have a solid diet, or programme in place but managed to stick with it and start to see some changes in my body and overall fitness.
I started to do a lot of research online, and begin to learn what it takes to become stronger and gain muscle through weight training and nutrition. Like I said, it was here through trial and error I began to implement a solid regime and nutrition plan, but even still, looking back on it today I overstrained certain parts of my body and my diet was still well of on what it needed to be.
Seeing as we are fast approaching the summer holidays, it’s that time of year men and women alike want that beach body or simply to get rid of that stubborn fat. You can’t simply spot burn fat from your body. This is burning fat from one specific area, your body just simply doesn’t work like that. The best way to burn fat and tone up is: HIIT (High-Intense interval training) and a clean diet.
This form of cardio infuses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace) or complete rest. This style is different from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-to-60 minutes.
This form of cardio infuses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace) or complete rest. This style is different from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-to-60 minutes.
With HIIT, you’ll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all is said and done is better results in less time.
what-women-think-will-happen-lift-heavy-e1360469567159
The common misconception with women and weights is that they think they will gain loads of muscle and ‘bulk up’. It’s impossible for this to happen to women. To make muscles bigger is a direct result of testosterone in the body (something Women don’t physically produce). Men produce this and can gain muscle easier than women. Women who have huge muscles are simply taking testosterone supplements. The most effective way for women to lose fat and tone up is weight training, and some sprints.
In terms of diet, eating small and regular meals boosts metabolism which in turn burns fat, and gives the muscles the nutrients they need to become stronger and more defined.
A simple diet would be 3 main meals with 3 snacks. Starting with a good protein source (steak, tuna, chicken, egg whites, protein shakes, cottage cheese, salmon, cod)  for your main meals, add whole grain carbohydrates (whole wheat pasta, porridge oats, sweet potato, brown rice, quinoa, brown bread, plain rye crackers, red lentils, whole grain rice crackers) and veg. I usually recommend bulking your meals up with Veg seeing as you limit your carb intake and more veg usually doesn’t make you hungry. Your fats throughout the day come from a daily red meat source, snacking on small portions of nuts (walnuts, almonds, macadamia nuts) and cottage cheese at night.
A typical diet for a woman who is training with weights 3/4 times a week would look like this:
Breakfast:
– 40g Porridge
– 2/3 egg whites
– multi-vitamins
– B Vitamins (this gets all essential nutrients from everything you eat)
– 1 pint of water
Snack 1:
– Handful of nuts
– 2 rice crackers
– Pint of water
Lunch:
– 80g whole wheat pasta (weight is when it isn’t cooked – remember rice and pasta expand when cooked)
– Chicken breast/ tuna steak (or tin)
– Veg ( Usually 100g of broccoli)
– 1 pint of water
Snack 2: [typically your post-workout meal]
– 1 scoop of protein w/300ml water
– handful of blueberries or banana
– 2 rice crackers
Dinner:
– Steak (100g)
– Brown rice (100g)
– Mixed veg or Broccoli (100g)
– Pint of water
Snack 3:
– 1 slice of whole meal bread/rye bread/ rice cracker
– 50g Plain cottage cheese
Abs are made in the kitchen, not the gym! Under all your skin and fat on your abdomen, your stomach muscles already have that defined shape. Constantly working this muscle (like any other), is going to make it bigger. Bigger abs means bigger looking waist which isn’t what we want!! It’s all down to diet. Having a clean, strict diet that’ll strip the fat from your waist and begin to show those shredded abs!
16529556-exercise-weights--kettlebells-and-dumbbells-on-a-wooden-deck--a-home-gym-concept
Here are a few workouts you can perform at home:
Do the following exercises for 20 seconds each, with 10 seconds of rest for 8 rounds:
Squats – Hands out in front of you…Ass low to ground as capable
Pushups – standard or on your knees if need be
Dead lifts – using a barbell w/no weight or 2 dumbbells/kettle bells
stiff-legged-deadlift-women
Triangle pushups – again same method as push-ups but making a triangle with hands on floor below chest
Lying floor Knee Raises – Lying on your back, hands by your side,keeping knees bent, bring the knees slowly to your chest then slowly straighten out keeping your feet a foot above ground at the end
Burpees – http://m.youtube.com/watch?v=O7_TBHno0Os YouTube vid on how to do these
*Repeat 7 more times!* 😉
OR
A time challenge workout! You go all out for a set number of reps, timing yourself. The next time you hit that workout, challenge your previous record.
-20 Pushups
-20 Squats
-20 Lying floor knee raises
-20 Burpees
Each set with 10 seconds of rest in between. Repeat 4 more times for a total of 500 reps.
TODAY YOUR GUEST BLOGGER HAS BEEN . . .
RYAN MC CLEAVE
I hope you have enjoyed my blog, and will do another on Men’s nutrition and weight programmes! This simple introduction should really get you started and I have plenty more workouts/diets for that more determined person!
If you would like more advice on workouts or nutrition, be it for the gym, a sport or advancing your own workouts please contact me via:
Twitter – cleavers88
Remember, you will only get out of this what you put in!! Give 100% and be patient. You won’t see results after a day or a week, but stick with it and I guarantee it’ll pay off!
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4 thoughts on “The Week of the Guest Blogger . . .

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