Train Like A Wolverine

As I mentioned a couple of days ago, Hugh Jackman's video on his healthy lifestyle inspired me to live an even healthier lifestyle. I then started to research Hugh Jackman's life and discovered that him and I have a lot of the same personality traits. Both fun loving, easy going, considerate, and the list goes on and on. The most obvious interests we have that are similar is health, wellness, and fitness. This made me want to train at the gym like the jacked Jackman! So I found the training routine he did for the movie Wolverine on his personal trainer's (David Kingsbury) website. I just finished week 1 and I feel like a superhero mutant! The training routine improves strength and size, whilst also keeping body fat to a minimum. My muscles were confused by different variations of exercises. Drop sets, supersets, circuits, main lifts, it has it all! Check it out:

* Credit to David Kingsbury for creating the Wolverine Work Out

http://www.davidkingsbury.co.uk/the-wolverine-workout/

Hugh Jackman's Healthy Life Style

I was inspired by this interview with Hugh Jackman and I thought I would share it. He gave some great tips to live a healthy life style.
*Credit to mensfitness.com for the video & interview

http://www.mensfitness.com/leisure/entertainment/hugh-jackman-makes-no-excuses

Small Changes = BIG Results

In the past, I worked out very hard but was not satisfied with the results I got. I had a healthy diet and trained on a consistent basis but couldn't achieve the look I wanted. I made small changes within my diet, which in turn equalled to the results I desired. 

Here are 5 small changes I made:

1. Reduced my dairy intake: Milk has plenty of protein but I found that if I consumed excessive amounts per day it caused me to feel bloated. I have since switched to almond milk* and have reduced my intake of other dairy products to 1-2 times per day (greek yogurt and cottage cheese).
2. Replaced cereal with oatmeal: It is hard to avoid the sugar contents in cereal. It does take a little more effort to prepare oatmeal in the morning, but the health results are well worth it and oatmeal does come in instant packages. Oatmeal is loaded with fibre and antioxidants. It offers many health benefits, from protecting our hearts to preventing cancer and diabetes.
3. Purchase produce at the farmer's market: Using local foods inspires me to prepare healthy, plant-based meals that are low in calories and high in nutrients. I also feel good about supporting people in our community who make their living on the land. It's a win-win. I eat healthier — and help our local farmers, economy and environment.
4. Decreased my consumption of red meat: Previous studies have linked saturated fats in red meat to an increased risk of heart attack, stroke, and death. A new study by researchers at Brigham and Women's Hospital found that these sources of “bad” saturated fats might also affect your brain function, including memory. Red meat is high in zinc**, iron***, selenium****, and can be a great muscle-building food because it is high in protein. So I still consume it once in a while but mostly stick with chicken, turkey, and fish.
5. Replaced bean salads with quinoa: As much as I love a good bean salad, it made me feel bloated. I discovered quinoa and have never looked back! It is a delicious and easy to prepare grain that is packed with protein, loaded with fiber, and even a dose of healthy fats. Plus, it's considered a "complete" protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle. 

These small changes made huge gains in my health and fitness. Which small changes could you make?




* After I had a consultation with a nutritionist, I discovered that I was partially whey intolerant. And because I take a whey protein supplement, the nutritionist recommended that I switch to almond milk, as not to consume too much whey protein per day.

** Zinc, which increases sperm count and is crucial to prostate health.

*** Iron, a key component of oxygen delivery within your cells.

**** Selenium, which can give your immune system a boost against illnesses.

Tabata Training

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

Training in high intensity interval training improves your aerobic systems as well as your anaerobic system. Moderate high intensity training only improves your aerobic system and had little to no increase in their anaerobic system.

During demanding exercises, you put stress on your body. This increases your heart rate and you breathe much faster. Besides, your muscles burn leading to fat loss. After the workout, the body uses energy to repair the stress to get your body back to its original state. This may last for as long as 48 hours, hence effective in burning calories.  

Burn fat for up to 48 HOURS after my work out? Sign me up!  


Sample Tabata: 20 sec/10 sec rest

20 sec push ups
10 sec rest

20 sec body weight squats
10 sec rest

20 sec burpees
10 sec rest

repeat 3-5 times 

No weights? No problem!

Don't want to pay gym membership fees? Don't have dumbbells, barbells, or gym equipment available to you? Well here is a routine you could do anywhere; so no excuses!

• Run/sprint for 20 minutes 
• Squats
• Lunges
• Pushups
• Pull ups
• Burpees
• Split Jumps
• Quick Step Ups or Box Jumps

* 3 sets of 20 reps for each exercise

A playground/park is an ideal place to train outside as you have benches, bars, blocks, etc available to perform these exercises. You can also get creative and use what is available to you. Box jump on your brother! Just kidding!

7 Dangerous acts after a meal

I read an interesting health tips post on Amazing Things In The World's Facebook page.  I don't know if it is all true, but I thought I would share it:

 

7 Dangerous acts after a meal~

1. Don’t smoke : Experiments from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

2. Don’t eat fruits immediately: Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruits 1 -2 hours after meal or 1 hour before meal.

3. Don’t drink tea: Because tea leaves contain a high content of acid. This substance will cause the protein content in the food we consume to be hundred thus difficult to digest.

4. Don’t loosen your belt: Loosening the belt after meal will easily cause the intestine to be twisted and blocked.

5. Don’t bathe: Bathing after meal will cause the increase of blood flow to the hands, legs and body thus the amount of blood around the stomach will therefore decrease, this will weaken the digestive system in our stomach.

6. Don’t walk about: People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

7. Don’t sleep immediately: The food we intake will not be to digest properly. Thus will lead to gastric and infection in our intestine.

Sports Injury Help

I read Sarah Callard's book: The Little Green Book Of Health - 250 Tips For An Eco Lifestyle.  There are many great tips but one stood out to me as I am prone to sports injuries.  The book states: 

One of the best anti-inflammatory painkillers for the joints and for sports injuries is bromelain, which is actually enzyme from fresh pineapple juice.  Bromelain reduces inflammation by first breaking down fibrin, a substance that would otherwise work in the body to cause local swelling.  It has also been shown to be as effective as antibiotics in treating a variety of infectious and painful conditions, from bronchitis to pneumonia.