How can you say no to young-Matt?!
Tuesday, 12 November 2013
Saturday, 9 November 2013
Todays Workout - A little bit of everything!
100 Skips,
10 Push Ups,
10 Sandbag Deadlifts,
5 Pull Ups,
5 Toes-to-Bar.
Complete 10 rounds as fast as possible.
Record your score.
Train hard!
10 Push Ups,
10 Sandbag Deadlifts,
5 Pull Ups,
5 Toes-to-Bar.
Complete 10 rounds as fast as possible.
Record your score.
Train hard!
Thursday, 7 November 2013
Optimizing Muscle Building and Diet - A Guest Post by Examine.Com
I regularly get emails from people asking about specific dietary practices when trying to build muscle. Well, I asked the guys at Examine.Com to share their most current knowledge on the topic - here it is!
To ensure optimum muscle growth, a caloric excess is vital. Theoretically, it is possible to build muscle on a mild caloric deficit, but an excess makes the process go much smoother. It doesn’t matter where your calories come from, assuming you’ve hit your protein targets, but “healthier” food tends to be the better option.
Protein targets are in the range of 1.5-2.2g per kilogram of bodyweight (.7-1g per pound) for non-obese people. If you are obese, calculate your protein needs based on your height, while substituting an overweight or normal BMI to avoid the overconsumption of protein. Too much protein isn’t a bad thing from a health standpoint, but it is unnecessary.
Pre-workout nutrition
Regardless of what you eat during the day, you should aim to exert maximal power during your workout. A pre-workout meal, snack or supplement protocol is essential for hitting that max.
When determining your ideal pre-workout nutrition, keep in mind:
Fatty acids are not an important part of pre-workout nutrition. If you have stomach issues, take care to determine the best way to consume protein before your workout. Everyone is different, but a good way to determine your ideal protocol is:
Optimizing Muscle Building and Diet
To ensure optimum muscle growth, a caloric excess is vital. Theoretically, it is possible to build muscle on a mild caloric deficit, but an excess makes the process go much smoother. It doesn’t matter where your calories come from, assuming you’ve hit your protein targets, but “healthier” food tends to be the better option.
Protein targets are in the range of 1.5-2.2g per kilogram of bodyweight (.7-1g per pound) for non-obese people. If you are obese, calculate your protein needs based on your height, while substituting an overweight or normal BMI to avoid the overconsumption of protein. Too much protein isn’t a bad thing from a health standpoint, but it is unnecessary.
Pre-workout nutrition
Regardless of what you eat during the day, you should aim to exert maximal power during your workout. A pre-workout meal, snack or supplement protocol is essential for hitting that max.
When determining your ideal pre-workout nutrition, keep in mind:
- Carbohydrates, protein and creatine should be present in your blood, in elevated levels, during your workout.
- Take care to avoid upsetting your stomach or inducing nausea, as this will impede your workout.
Fatty acids are not an important part of pre-workout nutrition. If you have stomach issues, take care to determine the best way to consume protein before your workout. Everyone is different, but a good way to determine your ideal protocol is:
- Take about half of your sugar before your workout (Gatorade is a great option), and sip on the rest during your workout.
- If sugar didn’t cause any stomach issues, add a little bit of protein (about 6-12 grams) to your pre-workout mix. If Gatorade and protein taste awful to you, consider swapping it for table sugar or blending fruit into the protein.
- If step 2 causes stomach problems, consider experimenting with isolated BCAAs or hydrolyzed protein sources. They are easier to digest.
- Once you have a mixture of glucose and amino acids that works for you, use the same mix for a week and track your performance. If performance is good, increase your dosage and continue tracking your performance.
- Eventually, increasing your dosage will not improve your workouts or your recovery. When that happens, record your ideal mix. Congratulations, you have determined your ideal pre-workout shake.
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If you want to learn more about supplementation and stay up to date with the very latest research then I can highly recommend the Examine.Com Supplement Goals Reference Guide - a huge, evidence based reference that tells you exactly what the research says about hundreds of supplements. And all this without any marketing hype or spin. Plus, until Midnight Friday you can get it for $10 off.
Saturday, 12 October 2013
Todays Workout - Stir It Up
5 Heavy Sandbag Thrusters,
5 Chin Ups,
5 Heavy Sandbag Cleans,
5 Box Jumps.
5 rounds as fast as possible.
Record your time.
Train hard!
5 Chin Ups,
5 Heavy Sandbag Cleans,
5 Box Jumps.
5 rounds as fast as possible.
Record your time.
Train hard!
And here's some fantastic 80's pop:
Wednesday, 9 October 2013
Todays Workout - Grip It
100 Skips
10 Chin Ups
10 Heavy Sandbag Overhead Presses
10 Toes-to-Bar
5 rounds as fast as possible.
Record your time.
Train hard!
10 Chin Ups
10 Heavy Sandbag Overhead Presses
10 Toes-to-Bar
5 rounds as fast as possible.
Record your time.
Train hard!
Tuesday, 24 September 2013
Todays Workout - High Rep Heartache
100 Sandbag Back Squats, 100 Press/Push Ups, 100 Sandbag High Pulls, 100 Sandbag Push Press, 100 Sandbag Shoulder Cleans. Complete any way you can.
Record your time.
Train hard!
Wednesday, 28 August 2013
Todays Workout - If It Bleeds We Can Kill It
Huge apologies for the gap between posts here on Sandbag Fitness - work and other projects have been stupidly busy. I've still been training though and I hope you have too.
5 Heavy Sandbag Thrusters
50m Sandbag Load Carry
10 Heavy Sandbag Shoulders
Repeat for as many rounds as possible in 15 minutes.
5 Heavy Sandbag Thrusters
50m Sandbag Load Carry
10 Heavy Sandbag Shoulders
Repeat for as many rounds as possible in 15 minutes.
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