Growth hormone and Leg training! (video!)

First of all, why is it so important to train legs?
PS( if you don't want the education, but just a video of how to, scroll down to the bottom!)

The first thing that strikes me as a physiotherapy student, when seeing a person with a massive upper body, but toot sticks as legs is;
How the hell can those legs bear all that weight?
How is the joint condition? and this will sure be a candidate for osteoarthrosis! (so yeah, another patient - good for business!! :P)

Second:
It looks weird

Third:
You are loosing allot of benefits from your training not doing legs, you are even gaining less in the upper body when you are not training lower body!


So conclusion is:
If you want to grow - Train legs!
If you want to loose fat - train legs!

Why?
Todays theme is Growth Hormone (HGH / GH)
- As the name is indicating, GH has something with growth to do! ;)
- it promotes and increases sythesesis of new protein tissue, muscle recovery and repair (building new muscle!)
- its involved in metabolism of body fat (moreGH -> more body fat burned + more lean mass gained)
- improves sleeping pattern
- produces more energy
- can improve sexual performance
- Builds stronger bones
- Improves quality of heart and kidneys

(If you are more interested in what GH is and it's effects, just ask, read here or google it ;) )

So, Pro's has been taking GH to maintaining and increasing lean mass when dieting for decades,
BUT I want to give you an example of an workout who can increase GH naturally ;)
And thats how we want it right? All naturaL! ;)


Principles:
 It is when you are pushing your body to do something it's not used to, you create the real changes in body, then the body responds by adjusting an building up to meet the demands you give it! (So yes, It is ALL IN YOUR HEAD!)


So to increase GH in your body you should aim at:
- using large muscle groups
- using heavy loads
- short breaks between sets
- create a lactic environment (this is when you feel your muscle burn, and you simply cant move anymore because of the "pain")
- keep the duration to a maximum of 1 hour (meaning the intensity has to be higher with more exercises)



So here is a video for you, showing examples of how to do ;)

Suggestion of exercises you can do after the squat and leg press:
- Bulgarian split squat 15 reps, 4 series
- Leg extension           15 reps, 4 series
- Leg curl                    15 reps, 4 series
- stiff leg deadlift         15 reps, 4 series
- calf raises

Oh yeah, thats a total workout! ;)

Now! Just saying, don't lock your mind to a typical amount of repetitions - chose a weight you think you can do between 10 - 20 times - if you can do more reps than 20: DO MORE! and increase the weight next set.

Keep your rest to a minimum, favorably 30 sec but not more than 1 min between each set :)


Common, ty it out ;)

So what has happened lately??

Sorry I've been away for a loong time!
BUT! I got my excuses: I had two exams! Visit from my boyfriend, AND I have been at FIBO! :D
Loved, FIBO Power!! will give you a own blog update on that later ;)

Well, in one of my latest post I talked a little about prioritization, and thats what I have done!
My days have literally consisted of sleeping, eating, practicing, reading, and training!
Hard training too! Get your body set, will get your mind set ;)

So in my world: Having exams is no excuse to don't train!
Actually, the training will make you more focused when it comes to the school work ;) You CAN'T sit down in 100% of concentration during a day with no breaks between ;)

How to get the time??
Wake up early in the morning, and prepare all the food for the day! it will save you allot of time during the day, and you are more sure to not eat BAD FOOD during your episode of stress.
Because stress will make you crave no matter what, your body are in stress, and it believes it needs sweets, salty stuff and fatty stuff (instinct of survival ;) )

By the way!! I have started to do some cardio again! from 0 too 15-20 min 4 times a week now! ;)

Short resume of the week:

Chest and armst! (Supersets!!)

Shoulders and back (supersets FTW!)

 Needed a extra booster before the leg workout!! And this one kicked ass, got it as a sample on FIBO.. I really felt the blood streaming to my muscles (AND skin :P - looking like a tomato, with wierd tingling sensations in the lips! :P)

 Result! Amazing pump!
Droppsetts as a finnisher in ALL of the exercises! E-X-H-A-U-S-T-E-D!

 
AND FINALLY, wednesday (yesterday) I where done with the last exam :D

Time for candyy! :D OR - much better - some beef jerky and fruit!! Lovely to lie down and do noting!

 Today has been a rest day! From school, training and any duties :D Lovely! Lying in the sun all day, doing NOTHING! :D

Charging the batteries for tomorrows workout, and cleanup!! (messy messy house! :-O)

Have a nice evening! :D

LEG DAY! 20 reps kills me! + package form bodyenfitshop.nl

 5 different exercises, 4 series, with 20 reps on each! equals 400 reps on legs today!
+ calfs (yes I know thats a part of the legs, but did not count reps and series) I was using the stairs, one step for each single leg, doing single leg calf-raises to failure all the way to the top! Almost fell down on my way down, but luckily the stair had a handrail :P (when doing calf- raises - put your weight towards the big toe!!)

Result: EXHAUSTED Tonje, walking like a living vibrator!! 

 Did you know that when you are training legs you also use your abdominals??? If you're doing your squats right - you are supposed to tighten your abdominals like someone is about to hit you in the gut!! ;)

 




I've found the perfect creatine!!
The ones of you out there using creatine know that most of if is grainy like sand!! But this one solves perfectly immediately after adding it to whatever you mix it with! ;)
No more "almost-vomiting" situations again! :)




I've also found the perfect whey protein! :)
Tastes like heaven, this time with the flavor stracciatella :D

I will also recommend ice coffee :)

AND, a good preworkout!! STRONG! :) Makes you ready for a hard workout whatever mood ;)



Have NICE evening! :))

Monday! 1 week before exam! STRESS!

Not the badest place to study! ;)

 It's monday, it's shoulder day, it's one week before first exam day, it's 146 days left of my calendar to see how much the body can change in 184 days!

So yes! you bet my mind is spinning around, and around, and around and.....!
Again, I pray "let there be more hours in a day!"
Fist I'm nervous, then calm, apathic, frustrated, crazy, doubtful, confident, organized, unorganized, motivated, unmotivated, sleepy, hungry, craving...

SO MUCH expected from me! Funny actually, to see how much is expected of people these days. Not just me, but everyone. (Don't strange some of us end up in metal institution!)

Lets make a list!

We all have to:

1) Have an education/ earn money (lets not forget that when you study you have to be a good student!)

2) Be successful in something

3) Look good (preferably like a catwalk model)

4) Be a good sister/brother

5) Be a good daughter/son (or other way around a good mother/father)

6) Be a good girlfriend/boyfriend (husband/wife)

7) Be a good friend

8) Be a good best-friend

9) Keep in touch with all family members, and friends!

10) Be self confident, but also humble

11) Be down to earth, but not boring

12) Be extroverted, but not overwhelming

13) Be funny, but not a clown

14) Be smart, but not smartest

15) Be pretty/handsome - but not Barbie/ken

The list is endless!! You may think why is this written on a fitness blog??
Well, lets face it, life is about more than living a fitness lifestyle, and within this lifestyle(believe it or not :P) - all this expectations are included. Oh yeah, life is a total package!
So I DO UNDERSTAND all of you out there trying to do good in everything, it's hard, and it's exhausting. It needs prioritization, and sometimes - you have to sit down and decide what is important to you. Because you can't be best in everything!

To me, family comes first!<3

But I must admit, on a good second place comes training. Maybe not because I think thats most important when it comes to pure logic, but because it's safe! I know how to do it, I cling to it no matter what. It helps me through both physical and psychological problems. It's what gives me the little extra in life, a safe playground to heal body and mind.

Sooo, guess what I did today to decrease the stress?! I had a fuc**g heavy shoulder workout! Shoulders are my focus these days, so whats better than giving it all, and see that at least some of the things you do shows improvements? :) (actually sounds kind of sad huh?? the one thing I can fix under pressure) but thats simply how it is.

neeeh, I know, I do not look like a sweet princess during my workouts :P Get used to it!


Hope you had a nice day, and start of the week! :) Sleep well! 

Saturday, leg day, weekend, humblemumble!

The weekend is here, but I do not care! :-O
Not exactly, love the weekends, but since there is allot going on (like two exams within 10 days) - the weekend isn't exactly made for relaxation, party, and socializing (It kind of ever is :P )!
 The only difference from the other days, is that there is no school - so the structure of the day looks a bit different ;)
And btw, Next weekend I'm going to FIBO power! Europs biggest meeting point for the bodybuilding, weight training and material arts community! (FIBO POWER 2013) :D I'm sooo exited, looking forward to be inspired!! :D
BUT I have to get a shitload of stuff done before that! so only 6 days to diposition before the first exam - BUT - of course I still be working out ;)


So today was leg day!

Breakfast/pre workout meal at 8

 LOVELY breakfast :D

2 rice coockies (with coconut and chocolate <3 ) 26g carbs
covered with 50 grams of peanutbutter 30g fat
And minced meat giving 30 g protein!

Nice balanced meal in the morning before a workout ;)

Pre-workout AND post-workout supplements

Creatine, L-glutamine and BCAA

Creatine: Increases the availability of instant energy. It increases muscle strength. It improves endurance and delays fatigue. Creatine will force a little bit more fluids into your muscles, giving a good pump and making them a little bit bigger.

L-glutamine, Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles. --> Gives me faster recovery :)

BCAA: These amino acids are needed for the maintenance of muscle tissue during physical stress and intense exercise. BCAA's function as anabolic agents, which allow the body to burn fat and not muscle. Therefore, branch chain amino acids are crucial in your quest for muscle growth.

I Also drink BCAA during the workout :) 10 grams in total for pre, during and post workout ;)

Then LEG TRAINING!

- 3/4 squats (only moving in the lower range of motion between approximately 70 to 140 degrees in the knee joint) - this BURNS (video coming up next week ;) )
- 3/4 leg press (focus posterior chain legs) - so girls(and boys) when you want focus on that ass and hamstrings - only place you heels on the board(as in the picture)! and go deeeeeep;)

- sissy squats

- stiff leg romanian dead lift

- leg curls

- heel raises on one leg

I do 4 series for each exercise, with approximately 15 reps. (except the calf training, there its max reps, max series!)

Must say I love it when the gym is emty! ;) i can do whatever I want, exactly when I want to! :D - can't argue there is not nice to work out a saturday morning ;)



postworkout meal:
kwark/quark/kesam giving 30 g protein
and berries and fruit giving 30 g carbs :)
+ some almonds giving 10 g fat :)






Since many of you wonder how I look after I started my "bulking", here you go!

Have a nice weekend :D take a walk, play with your children outside, go for a run, hit the gym, or do something your body will thank you for ;)

Tataa! :)

WHY do YOU train? WHY do I train? BRAINSTORM!

Well, it's no secret that we all train for different reasons. But many for the same reasons as the others!
Someone wants to get fit for a particular period of the year, most likely the summer. Someone maybe for a special day, like a wedding, or maybe a photo shoot?
What does this examples have in common??
Well - to me it seems like the training is only because of the esthetics. And I think it is a problem that the training is being more and more focused on this. People want to look good, and not only with clothes on - but also naked! What happend to being good at something? either it comes to strength, dancing or pingpong??

But what defines "to look good"? Isn it better too feel good, than look good? Or do we really have to look like models to feel good?

One thing thats a fact: is that non of your problems will disappear when you get a six-pack. You are still the same person, with the same issues, and maybe even more issues. Starting to compare yourself with others, even though the focus should lie on yourself and your own development.

Why are we not allowed to be comfortable in our body? No matter fat percentage, muscle mass, stretch marks or loose skin?

And for me, more important.. why can't people train for their own particular reasons without others meaning whats best or not? There is possible to work out simply because you love it!
And why can't I "look good" with some extra punds of fat? - is there a rule saying that if you once where ripped, you have to always stay ripped?
What happend to the old ideals, where a curvy woman, was a sexy woman?

You may ask yourself where I want this post to end: and you know what?!

I just wanna say - fu** you "better knowing people" who thinks what's best for me(and others), when I look best, and what I want to achieve..
Those who knows me, know that I'm not that kind of girl doing things with no particular reasons behind it. And maybe know even better that I don't that easily let someone pick on my nose without biting your finger off in the moment!
BOOOM!


So why do YOU train?
is it because:
- of the people around you?
- you like it?
- you want to achieve something?
- you want to get better confidence?

No matter why you train, do it for yourself, to reach your own goal! And don't try to live up to someones expectations.

To me, training is my medicin! It clears my brain, and it gives me a good feeling to do better for each session. I think it's interesting to se how you can manipulate the body, when it comes to building muscles, gaining strength, loosing fat and even gaining fat. It's interesting to see how it respons to different regimens, when it comes to both diet and training, and it's nice to experiment what's needed to reach different goals.
Of course I also care about the esthetics, who doesn't do that these days? Its an inborn factor we all have. But I think it's healthy to try being comfortable in your body however it looks. Yes, it takes a lot of effort, brain digging and many moments of doubt, but in the end - you will be more comfortable in your own skin no matter what. Stay healthy, and go for the goals you want to achieve :)

My little message her, is : Do not care about what other think or says about you. As long as you are true to yourself, there is nothing or no one who can drag you down. Do the things you do for the right reasons :) 

Hope you had a nice day, and that I gave you something to think about! :)

Good night ;)

EY! I'm still alive! + Outdoor Fat burn session

Sorry for the lack of updates lately!

In short: I have been busy, sick and I needed to take a deep dive into my brain to sort some in there!

Sometimes there becomes to many duties to fill - And I don't want to blog if I have to force it (Then it's not real you know;) - I'm simply not one of those who can easily face it)

What has happend lately?
Well, hope you have enough faith in me to know I have been training! Ohh lord I've been working out, even when I maybe should have taken some rest..! (blame on me, but now I'm well again ;) ) Just sayin that deadlifts with sinusitis is not to recommend!

- I'm bulking as hell :P
Don't take it literally  I'm just having a little more food than my body need everyday, but sure it feels like crazy bulking when you go from a diet and lot of cardio, to simply just think that you have to eat this amount of food everyday, and only focusing on lifting heavier everyday.

Allot of food, but still healthy ;) 

- I'm lifting weights like a monster
The training regimen is kind of different than what I did in the past few months. You can say it's like I'm doing it almost in a old style bodybuilder way.
4 sets on almost every exercise, increasing weight for every set - tries to stay within  repetitions between maximum 15 and a minimum of 6. BUT - if I can do more than 15 the first(lightest)set - I have to do them!! All sets to failure, with a spotter.

So - no fixed repetitions - but to failure for every set.


This equals = I'm simply building some muscle mass!! But yes, some fat has tricked into the total package. Thats just simply how it is when you want it to happen fast.


I'm actually not allowed to focus on fat burning sessions now, and I'm doing no cardio at all.
BUT - the gym was closed yesterday, and today! WHAT TO DO?! :-O
So figured out it was time for a workout to raise the heart rate!!!

Found a nice workout on the site of Undisputed Training Center - a real fatburn session ;)

Made some adjustments according to the equipment on hand and ended up with this:

Try it out! I loved it :D

Quick, safe and cheap ;)

Finished it all of with a nice walk in the "woods" of NL! ;) (and some relaxation in the sun!)

Hope you enjoyed your easter :) I did!

Have a nice evening, see you soon :)