diets, exercises, fitness, food, Uncategorized

Supplements to help Aid Diets.

 

Are supplements vital to diets? …. No, its not Vital. But it can  aid in any diet by reducing some of the natural effects your body can change on you when you are on a diet.

When taking supplements, make sure you ask these questions first before purchasing.

  • What are your reasons into taking it?
  • What does it do?
  • What are the benefits towards your diet?
  • Do you know the ingredients?
  • Have you read the reviews on the brand of the product?

Here are some supplements that I take and why I take them and how are they effect towards my body.

  1. Omega 3 Fish oil capsules

Omega 3 can naturally be consumed within our diet in the likes of salmon, flaxseeds and walnuts etc. Although not everyone  will consume these kinds of foods but instead, the likes of Meat and others which are high in Omega 6’s.

A healthy diet contains a balance of omega 3 and omega 6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega 6 fatty acids tend to promote inflammation.

Even though some Omega 6 fatty acids tend to promote inflammation. It doesn’t mean to be entirely bad for the body. It can still be benefitted to our bodies. But the main goal here is to keep a balanced diet of Omega 3 and Omega 6.

I could go on and on about how Omega 3 works in the body. But this is the main reason as to why I take them. I Know myself that I don’t eat enough foods that are naturally enriched so I balance my omegas at the end of the day with some fish oil capsules. It helps me from promoting inflammation in my body, which I don’t need when I am on a Competition Prep.

*TIP* Some Fish oils are made from crustacean shells. So if you are allergic to shellfish, I would look into the ingredients first before you purchase it and make sure for your own health and safety.

2. Zma’S

Zma supplements are mostly supported by minerals like Zinc, Magnesium and Vitamin B6. They are created for the  ability to improve the quality of sleep. Which is extremely important if you are aiming to build some muscle..

During sleep, your body repairs the damage done to muscle fibers in the gym. When these slightly torn fibers are repaired, you naturally get stronger, gain more lean mass and also a very good nights sleep.

*TIP* Should contain 30 milligrams of zinc, 400-450 milligrams of magnesium and 11 milligrams of vitamin B6. This supplement is best taken before bedtime and on an empty stomach.

3. Dandelion root (Tea, Extract, Capsule)

Dandelion is used in a lot of herbal medicines. Mostly used to aid in digestion, inflammation.

For me, It is only used for around the time of my menstrual cycle. As I become very congested and Bloated from inflammation. Water rentention is high for many ladies, at that time of month. So we can benefit from this supplement.

*TIP* Great for using on your peak week, especially if you are expecting your cycle through your show.

4. Protein shakes

Protein Shakes are more for people who cant get enough protein intake from their foods. Where you can turn to Protein Shakes to get that intake. Especially when you are  bulking.

First thing you should ask yourself before you decide about  purchasing Protein shakes.

‘Are you getting enough protein intake in your diet to substantially help you grow muscles from eating?’

An average amount is around 1-1.2g of protein per Ibs that you weigh.

There are many more in which you can add to your supplement stash. Eg BCCA’s, Creatine etc. It entirely depends on your body, and do you need it. I’ve used the likes of these before and have never seen much difference with them, so therefore I decide not to waste my time and money with it, as it can be extremely expensive buying all these supplements.

Check out my link below from Youtube. You can see what supplements I use and from what brands.

Also the big question I get asked : Should you have protein shakes just to lose weight.?

supplements to aid a diet

 

 

 

 

 

 

 

 

 

 

 

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exercises

Shoulders boulders!

Shoulder day ! plus a little biceps

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Alternating  dumbell lateral raises  3×10  (4kg each side)

I love these! It’s like supersetting the front and side raises. Really challenges your muscles.

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Dumbell shoulder press 3×12  (6kg each side)

Usually, I would do these sitting down. Although, I find standing gives me a better posture! Core tight  and back straight

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Alternating front and rear Delt barbell presses  3×10 (10kg)

These hurt crazy! Working both front and rear Delts really encouraging those shoulder muscles as much as possible. 

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Bicep dumbell curls  3×12 (4 kg)

Even though I hate these, still gotta do them! 

I really should do more bicep workouts but I feel that i like how they look at the moment. My arm muscles have definitely developed earlier than the rest of the body

These are some of the workouts that I got done!

More shoulder exercises to come!

diets, food

Breaded prawn and chicken ( healthy popcorn chicken)

Breaded chicken and prawns.

50 protein, 17 carbs, 10 fat !

These are extremely macro friendly. LOW fat, carbs and HIGH protein. It tastes exactly like KFCs popcorn chicken too! No more KFC for me, although I was never a big fan of it in the first place.  Plus the sodium content in this is the bare minimal!

Usually with food, I would start feeling hungry after an hour or so, after the meal. But this actually lasted me the whole night!

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INGREDIENTS

100g Chicken breast (raw)

3 oz of prawns  (raw)

1 slice of wholemeal bread

1 medium free range egg

1 Garlic clove

2 tbsp of Olive oil

Basil

Himalayan Pink Salt and Pepper

(No MAJOR prepping required, takes 10-15 minutes)

preheat oven to 200 degrees

Firstly, place the slice of bread in a food processor, along with 2 tbsps of olive oil, sprinkle of basil, salt and pepper. Judge the quantity of seasoning by your taste buds. Process everything together until you get small bread crumbs. Set aside in bowl

Then, put the Raw chicken and prawns in processor, along with 1 garlic clove, salt and pepper. Process until you get a smooth consistency. (Using only chicken will work too, although I find using prawns makes it less dry when cooked!)

Beat the egg in a small bowl. (This allows the bread to stick to the meat)

Use a spoon to get desired amount of your processed meat. Dip in egg mix. Shape desired look of meat and place into the bowl of breadcrumbs. Place on a baking tray.

Place in oven for 20 minutes.

Breadcrumbs should look golden brown!

Voila!

Hope You enjoy!

Ling X

exercises

Abs, Abs, Abs every (other) day

Abs and Arms done today !

I’m going to be very honest but half of the exercises I do, I don’t even know the names for them! So what i’ll do is give the small video clips of them.

2015-03-13_19-22-16_754Ab crunches with weights.

3 sets of 20

love these! They make crunches easier! I always feel like I’m doing my crunches wrong but using the weight to make me slide up sets me to do the exercise with ease and no strain on my neck.

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Ab twists

3 sets till failure

These work the side obliques. raise the legs 45 degrees up, and move the weight side to side. Make sure to face the front and don’t move the body with your arms!

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Leg raises

3 sets till failure

Usually normal leg raises help the lower abdominal muscles but lifting them, increasing the range of movement increases the workout, working into the upper abdominal.

ABs then ARMs

I’ll update on arms next week as I did them vaguely today.

Stairmaster (cardio HIIT)

5 minute warm up

45 seconds level 20, 95 seconds level 2  (13 sets)

Just worked 3 exercises on abs today as I wanted a quick session.

Ling

diets, fitness

Refeed/Carb-cycling or Cheat day?

What is Refeed/ Carb-cyling or even Cheat day ?

This is simply the one day in the week in which you have a higher Carb intake, indulge on more foods than you would on any other day.

Why do we have to do this?

So basically I’m going to put it real simple because explaining this non-scientifically will probably make your life more simple, since dieting is hard enough.

Our bodies are like engines. Carbs are our fuel source. When we diet, we tend to lower our Carbs, This aids us in losing body weight. Yes, you can lose weight by lowering your Carbs. although only for a certain amount of days. Why is this?

This is simply because our bodies start to think that its low on its fuel (carbs) hence it goes into help mode. Your brain tells your body to store fat, because it thinks it’s going into starvation mode, weight-loss is in hibernation. Therefore we have to trick our bodies and have Refeeds. Give your body the fuel (carbs) it needs, it’ll then think its back on track and no need for starvation mode and start burning fat again instead of storing it for the next few days. You’re simply tricking your body to think that you are eating and not starving yourself.

How to do it?

Usually if you have a low carb diet for 5-6 days, you’ll need this day. The days could vary, but the simple strategy is to listen to your body. if you find yourself more tired than usual, not budging any more weight off the scale then REFEED!

On your Refeed day you’ll want to increase your Carb intake 2 times higher than your normal intake.

For example, I was on 80g carbs but when I Refeed i bump myself onto 175g, giving you the opportunity to indulge a little.

What’s the difference between Refeed/carb-cycling and cheat day?

A lot of people get confused on what these really mean.Usually PT’s tell their clients to have a cheat day, to indulge a little but some clients seem to think this is a chance to eat like no tomorrow. That is not the case. Eating whatever you want will simply put all  your hard work from the week into the drain and let’s be honest we don’t want that do we? Do it properly, you still get indulge, just be careful and count what you eat and you make GAINS!

ALWAYS LISTEN TO YOUR BODY, IT KNOWS YOU BEST!

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Just this week, I experienced a really bad case with lack of Carbs. I forgot that I was due for a Refeed. I started feeling extremely exhausted and felt aggravated with my lack of weight-loss, as it wasn’t budging. I Knew instantly that my body was shutting down, and it need refueled desperately.

REFEED day !

bumped it to 175g

breakfast

80g of oatmeal

6 squares of low fat chocolate

2 scoop protein

58.5 C, 46 P, 13.5 F

Lunch

3 pieces of toast with butter and jam

57 C, 16.2 P, 4.5 F

Dinner

Lamb Jalfrezi

Pilau rice

35.3 C, 17 P, 19F

total 150 C, 79.2 P 37 F

and then I had a malteaser bunny and an apple (YOLO)

What’s your Refeed?

Ling x

exercises, fitness

Ab wheel?

2015-03-08_20-48-24_247“You may not see the little changes to your body  day by day but its the new things that you achieve that is rewarding.”

Worked with this little wonder today, even though it was my rest day, thought I’d do a little of abs. I used to always faceplant at the end but being able to do at least 3 sets of 10 makes me extremely happy. Plus you can really feel the pain the next day !

Anyone else experienced this wheel?

Love Ling