So which four foods are the best for helping you build muscle mass?

Eggs

Over the last few years, eggs have been given a bad rap. It was thought that they were the reason for spiraling cholesterol levels. This is not the case; eggs are very good for you. In fact, the cholesterol in the yolk helps support naturally occurring steroid hormones in your body.

One egg contains 6 grams of protein, Vitamin B12 a ½ gram of leucine, an essential amino acid. When you have the right combination of amino acids in your body, you build muscle even faster. Eating just two eggs is beneficial for muscle growth.

Almonds

This power packed super food is full of protein and vitamin E. What does Vitamin E have to do with muscle building? It contains an anti-oxidant that stops free-radicals from attacking muscles and causing damage. Not only is vitamin E good for your muscle growth, it supports your immune system and improves the health of your eyes.

How many almonds should you eat? According to the University of Toronto, two handfuls a day is all you need. The study found that most people could eat this amount without putting on weight. That’s good news for anyone who wants to build muscle and lose weight.

Lean Beef

Jam-packed with protein that is needed for building muscle. It also contains iron and zinc, two nutrients that are critical if you want to develop lean muscle mass. Lean beef also contains creatine, which gives you energy while you workout. You can also find high levels of selenium in lean beef. This is good news for men as selenium can stop you from developing prostate cancer.

Salmon

High in protein and Omega-3 fatty acids. The fatty acids lessen the effects of muscle breaking down after a workout. Your recovery time improves and your muscles build faster. Salmon is low in calories, so it’s a fabulous way to get the protein you need and watch your weight at the same time. If you don’t like fish, try taking an oil supplement. You will gain all the same benefits as if you were eating fish.

These four foods top the list as being the best for building muscle. If you don’t like some of these foods you could substitute them with any of the following: yoghurt, olive oil, lentils, chicken, chickpeas and cottage cheese.

Your diet plays a huge role in how fast you will build muscle and burn fat. Remember to eat plenty of fresh fruits and vegetables along with these valuable protein sources. Fruits and vegetables contain vital vitamins and nutrients that are needed for good health. They are also low in carbohydrates, which is exactly what you need to lose weight and build muscle.

Whether you’re a weekend warrior or an avid health and fitness fanatic, as much as you take the precautions to avoid injury, unfortunately the most common sports injuries come from overuse.

You would think that exercise would be good for us, but if you’re not taking the time to warm-up and cool down, you can put your body at risk from not only a simple injury, but in rare cases life changing injuries that will need treatment for years after and cause you to have to change your fitness routine all together.

For the most part, many can be prevented with the appropriate care, but we often only have ourselves to blame as we push our bodies to the point of breaking.

Injuries are not only frustrating, but they can also take weeks and months of recovery time which can mean you’re out of action for longer than you may wish to be. Especially if you play for a team sport.

Despite taking precautions to avoid injuring yourself, there are some injuries which are more common than others. These are most often the areas of our bodies which are getting excessive overuse and may incur high pressure and strain when you’re performing fitness.

Shin Splints

If you’re a regular runner you will no doubt have unfortunately suffered from shin splints at one time or another on your road to fitness.

As a common injury especially in those that training for marathons or half marathons, this can be caused by a number of varying factors such as irritated and swollen muscles from overuse, tiny stress fractures in the lower legs bones, and even ‘flat feet’.

In many cases shin splints may occur when you’ve tried to ramp up your workout and increase the intensity, or even changing the surface you run on, but they are completely avoidable.

When your shin splints first occur it’s essential that you rest to give your body time to heal.

It’s frustrating we know, but you’ll only prolong the injury and make it worse if you don’t allow enough time for your body to recover.

Ice your shin and take an anti-inflammatory, and if the problem persists visit a doctor to ensure there are no fractures that may be need to be investigated.

In many cases shin splints can be avoided with properly fitted running shoes.

If you’re a serious runner you’ll know that having the correct trainers will only help to avoid any injuries and enable you to run with comfort.

A Gait Analysis should be done before you purchase your running trainers, as this will help to access your running style and type of support your foot needs.

Many people see this as a cost they don’t need as properly fitted running shoes certainly don’t come cheap, but if want to avoid this awful pain it’s worth every penny.

Tennis Elbow

Unfortunately this injury isn’t just exclusive to those that play tennis. No matter your sport or chosen activity, Tennis elbow is caused by overuse of the arm, forearm and hand muscles. Whether an abrupt injury or a subtle niggling pain it will slowly increase around the outside of the elbow, which can be worsened when doing the most simplest of movements.

Surprisingly Tennis elbow affects 3% of the UK’s population overall, and as many as 50% of Tennis players during their careers.

It’s an unavoidable injury if you take part in a sport that involves repetitive movements, and if the issue does occur it’s best to seek the guidance of a physiotherapist who can advise you on stretching techniques and fit a splint.

Sprains

You can spend so much time trying to stay fit and unhealthy, but amongst the benefits there also comes the downfalls of being active as you ultimately put your body at more risk from sprains and strains.

From falling awkwardly during exercise to twisting in the wrong way, the pain caused by a sprain can be mild to severe depending on the area that you’ve damaged.

Quite often there’s a horrible sound to go along with your injury, so you’ll know if you’ve done something wrong.

For any sprain a consultation should be followed out by your doctors as soon as possible so that they can understand the severity of it and assign the best remedy. Swelling, bruising and being unable to walk are all signs that you’ve definitely done a good job.

In very rare cases of ligament damage you may need surgery, but the general method of care is to rest and compress with ice.

Although not completely preventable, potential sprains can be avoided with the correct supports, especially for ankles as this is the most commonly sprained area.

Hamstring Pull

Running really has a lot to answer for when it comes to fitness, as once again a hamstring pull is commonly found in runners.

When a muscle is overstretched from a variety of movements, the hamstring can pull and cause a whole host of pain, as well as making it difficult to move and even walk.

You may have even seen footballers get this agonising injury when on the pitch during a game, as with the intensity of their running it may sometimes involve a complete tear.

Ben Barker Physiotherapist at Total Health Clinics comments that, “After years of working with the premiership football league, the hamstring pull has to be one that I’ve had to help many footballers recover from. In most cases it is due to dehydration which leads to the muscles cramping, thereby increasing their risk of injury.”

Like with many injuries there is no fool proof way to completely avoid it, but the risks can be minimised by paying attention to a regular stretching programme, and ensuring the muscle is strong and flexible.

Lower Back Pain

As weight lifting has become a big trend in fitness for both men and women, the occurrence of lower back pain is increasing.

You may be a strong advocate of body building, but we all know that form is far more important than the amount of reps you can do, or how fast you can do them.

Lifting heavy weights with a bad form is making this injury one that can be more detrimental to an active lifestyle than sprains and pulled muscles, especially when you think of the weight that is behind the injury in the first place.

The trauma of a bad lifting injury can remain with the body for months, and with only rest and the correct physical therapy will you be able to go back to the barbell.

Of course out of all the harm that you can do to yourself this is by far the most self-inflicted, as not only are you in charge of the weights you’re lifting, but you’re also the one picking them up.

Don’t try to be a macho man in the gym and lift more than you can handle, know your limits and lift with the correct form, using your legs rather than your back.

You may want to rush home once your activity is complete, but just take 10 minutes to cool down and stretch so that you can prevent injuries that will leave you sitting around for even longer!

Bodybuilding supplement shave become extremely popular for body builders, sportsmen, athletes, dieters and gym goers over the years. With so many brands and new product developments, it can be difficult to keep up with the latest trends and product launches. If you are new to using supplements to aid your performance at the gym, take a look at our top 5 brands for some guidance.

Here we look at 5 of the most popular and most trusted brand names in the sports supplements market. Although there are now many names out there, a few key names still remain as the leading favourites for regular body building customers. So if you are looking for supplements to help you with building muscles, increasing your strength, maximising your energy and your strength, helping you with your performance, or aiding weight loss and fat burn, then take a look at some of the leading brands.

PHD

PHD is a sports nutrition and whey protein provider and the company strives for perfection with every product range. PHD’s mission statement ensures their customers that they offer only the best tasting products around and they are dedicated to producing effective supplements to their clients.

Currently, their product range includes body mass and muscle building, weight loss, performance, body sculpting and recovery.

Maximuscle

This supplier has grown at an incredible rate thanks to it effective product range. The company focuses heavily on conducting research to ensure that each of their product lines gives the best possible performance for its customers. The research is highly effective and supports the unique formulas which help with bodybuilding and sporting performance.

Optimum Nutrition

Founded in 1987, this super brand is recognised around the world and has already built a respectable reputation within the industry. They are famous for being the creators of 100% whey protein and their books also include outstanding products such as Serious Mass Bulk Up, Gold Standard 100% Casein and Essential Amino Energy.

Reflex

Reflex, which was started in 1996 in the UK by James Phillips, has become a popular brand of supplements  over the years and they currently focus their product ranges in 5 key areas; high protein, muscle and strength, energy and endurance, weight management and vitality. The company prides itself on using the finest ingredients and sourcing the best possible ingredients to use in their protein powders.

Hope this article helps you,

Here are some ways of maximising your workout at home. This is a great guide to building your perfect body building plan which covers everything from your physical activity and mentality to the food you eat to help power your muscle building plan.

Get home workout equipment

There are now some great options for home gyms and anyone who wants to create a workout area in their homes. Shop around for weights, weight racks, lower body equipment, upper body equipment, and easy-to-install instant gyms such as chin up bars, which can be easily installed into your doorframe to help you save floor space.

Create a healthy eatingplan

Eating healthily is very important if you want to burn fat and build muscle. Your diet needs to include all the right nutritional value so skipping meals is definitely not recommended. Unlike weight loss diet plans, using supplements and protein shakes should be an addition to your diet, not a replacement.

Use body building supplements

Supplements such as whey protein or muscle building supplements are very popular and they can dramatically improve your results. A lot of body builders supplement their meals with a protein shake or consume their protein supplements and protein bars after their workout to maximize the protein absorption.

Keep momentum

Working at home or at the gym can be extremely rewarding if you put your mind to it. The most important thing is to always keep momentum. A great way of ensuring you stay on track with your body building is to keep a food diary and a workout schedule.

Create a home workout schedule

Sometimes, being at home instead of the gym can divert your focus. To make sure you keep on track with your eating and exercise, make sure you have a daily plan/schedule. Structure and routine can be highly beneficial to your mindset and keep you focused on the goal.

Thanks for reading,

Wanting a better body is part of the human condition (as Robbie Williams said, “all we ever wanted, is to look good naked”) but the goal seems out of reach for many.

Part of the problem is the amount of myths that surround the whole process of burning fat while adding muscle mass and definition. While these myths can be addressed and debunked, many still aren’t sure how to approach the project: do you focus on cardio, or do you hit the weights?

Gyms, such as Fitspace Gyms, take time and care to ensure that they have the correct mix of cardio and muscle building equipment. But where do you start?

First, let’s look at a couple of myths to set you on the right track.

Focusing on one part of your body will help you reduce fat in specific areas. If only that were true we’d all be able to reduce our bellies just by doing a few hundred sit-ups a week. However, there is no way to ‘spot reduce’ fat and no specific diet that will target particular parts of your body.

Sweating slows down muscle growth. This used as reasoning for many to avoid cardio exercise which should make you sweat profusely.  Sweating is simply a sign that your body is overheated, so take a drink!

You should never eat carbs. Carbohydrates are vital to a balanced diet so you should never cut them out completely. Instead, focus on getting the right types of carbs (such as brown rice, oats and brown pasta) while getting rid of useless carbs such as white bread and the complex carbs you get from alcohol.

Now you know more about the myths, let’s discuss cardio vs. weight training.

Cardiovascular exercise is something that should be in every routine. The reason that cardio is so named is because it focuses on exercising your heart. This is hugely important, especially if you are going to build muscle as your heart will have to work harder to pump the blood around your body.

Thirty minutes of intense cardio, three times a week should suffice.

Of course, if you want to build muscle, you need to lift weights. Weight lifting itself will also help you burn fat as every pound of muscle you add requires more calories for it to function. Once you have decided which parts of your body you want to add muscle to, speak to a trainer at your gym who will get you started.

So the key is to mix up your workouts and ignore the myths. Do this and you’ll soon have the body you’ve always dreamed of.

Thanks for reading,

I always found a diagram of the human body to be very useful when it came to training. Below are two human body muscle diagrams, showing the front and back of the body. I’ve labelled the diagrams up to show the main human body muscles. I hope you find them as useful as I do.

Now that’s my bit over, making pretty pictures. I’ll leave it to the experts now, to explain a little bit more about the human body. The following information was taken from a range of professional websites, so thanks! I had no idea that the human body has over 656 muscles, although there are some experts who claim that there may be upward of 850. Muscles play an important and vital role in the body. There are three types of muscle found in the body: cardiac, skeletal and smooth. Muscles cause motion, either in the structures of the body or of the internal organs.

The neck muscles and massive triangular muscles of the back stabilise the head and shoulders and permit a range of complex movements. The most powerful muscles in the body and those that run along the spine. They maintain posture and provide the strength for lifting and pushing. The face muscles control a wide range of movements and are especially complex around the mouth and eyes.

Thanks for reading,

Background

Although I’m not sure who invented the kettlebell, research suggests it was either someone in Russia, the military or both! Either way, I’m just glad someone invented them as I use kettlebells a lot in my fitness training. Kettlebells are used for power training that combine cardiovascular, strength and flexibility.

Unlike traditional dumbbells, the kettlebell’s center of mass is extended beyond the hand. This facilitates ballistic and swinging movements. Variants of the kettlebell include bags filled with sand or steel shot, water, or which take a variable number of plates. Kettlebells also allow for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening due to the shifting fill material.

Exercise

Kettlebell exercises build endurance and strength, in particularly the lower back, shoulders and legs. The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems. However, if done properly they can also be very beneficial to health. They offer improved mobility, range of motion and increased strength.The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once and in a way that mimics real activities such as farm work or shoveling. Kettlebell exercises are in their nature holistic, therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.

Calories

I remember ages ago reading in a magazine that kettlebell training burnt off a ridiculous amount calories. Before I looked any further I decided to research it a bit more and I came across an article by ACE (The American Council on Exercise). These are a well respected fitness research and certifying body in the United States. Their study on the calorie burn of kettlebell training was simply astonishing!

Dr. John Porcari, leader of the study, said “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.”

That’s 1200 calories per hour!

Benefits

I’ve already mentioned above about the amount of calories kettlebell training burns but what other benefits do they offer?

I do loads of training at home and kettlebells are perfect for this as they don’t take up much room. You can do so much with just a set of three or four kettlebells and costing half the price of some dumbbells. They’re also a great piece of exercise equipment for busy people, meaning they combine cardio and strength training together thus saving you time. I also found that my posture was much better after training with kettlebells.

Kettlebells are enjoyable, fun, versatile and easy to learn. I’ve included a banner below should you wish to look at some prices. Give the kettlebell a shot and let us know what you think.

Thanks,

This is a topic that’s very, very important to me as I have neglected warmup exercises in the past and have paid the penalty. I have been known to skip warmup exercises in the past because I didn’t have the time, this is wrong on so many levels and I’ll explain why. Besides, who can’t spare five to ten minutes before a workout?

Did you know that fitness experts have proven that doing warmup exercise before a workout is like turning on the power to your muscles? Scientists believe that warmup exercises enhance the communication between your mind and your muscles. This allows you to hit peak performance in the gym, basically more muscle and faster fat loss. Sound good? I bet your listening now right?

We intend to produce a drop-down menu in the future called ‘Warmup Exercises’ and we’ll provide a library of movements you can perform before your workout routine. This library will help keep your body feeling and looking young while keeping you injury-free at the same time. Speaking from experience, I have suffered minor injuries in the past from not warming up or cooling down correctly. Cooling down after your workouts is just as important as warming up but we’ll touch on this topic at another time.

For now,

Just a quick one today.

What do you think about the image above?

Thanks,

I was just getting changed in the bedroom following my training session and my girlfriend asked me what some of the best exercises were? Which got me thinking, is there such a thing as a best exercise or group of best exercises or is it more to do with correct program design?

You see your overall goals and aims will dictate what exercises you do in your program and a good personal trainer (in my view) should be able to provide you with a periodisation training plan that focuses at the start of base conditioning. Whether you’re an average Joe or an athlete, as this is of vital importance.

Base conditioning or the preparatory phrase ensures you learn the basics in order to do the more challenging movements correctly and to be able to adapt through the learned movement (motor engrams) to an optimal performance level. It’s no good lifting 120kg in a dead lift if you have not been taught how to dead lift as it can result in injury and set you back further from your goal! It’s also no good lifting 120kg dead lift if there is no call to in your everyday living or sports performance.

Further investigation and research shows that once the correct exercises are chosen, choosing the correct number of Reps, Sets, Loads, Tempo and Rest Periods is even more important but we can investigate this at a later date in another blog.

So I think that program design by a good personal trainer/strength & conditioning coach will take into account what you do for a living/lifestyle/sport/fitness levels and how you need to function for this at an optimal level of performance. They will also be able to choose exercises that ensure functional movement for your lifestyle or if you’re an athlete then your coach will be able to replicate what you do in performance for training in order for you to have greater success during performance.

Something that Paul Chek and many other people have stated is that lots of program designs for people all look the same and only a very small amount of people take into account all of the above.

I do believe that experts have identified movements in many sports that replicate what athletes do in performance, and what normal run of the mill people do in every day to day life activities and do not dispute this at all. Even when some people do manage to identified these movement they get it wrong with the Reps, Sets, Loads, Tempo and Rest Periods by not taking into account that the individual is an individual.

Even though a left wing back is a left wing back, each left wing back will have different body and skills attributes, lets take Roberto Carlos and Steve Guppy for example.

What do you notice about both players legs, in particular the quadriceps?

In it’s simplest terms Roberto Carlos clearly has bigger quadriceps and thus would have had a different exercise routine than Steve Guppy, even though they’re both left wing backs playing the same game in the same era.

So did Roberto Carlos simply do the best exercises in order to get the biggest muscles or did he simply have a great program design that took into account his body type and playing position demands?

Do big muscles mean you achieve the best results and if so how did Steve Guppy mange to do so well as to get into the greatest Leicester City 11 ever as picked by Steve Walsh?

I’ll leave the post like this, bigger muscles or smarter muscles?

Thanks,