MORE MYTHS DEBUNKED

LOTS OF THEORIES REGARDING PROTEIN


I MEAN I SEE GUYS IN THE GYM, GULPING DOWN THEIR SHAKES STRAIGHT AFTER THEIR WORKOUT....MMMMMM
I DON'T KNOW ABOUT THAT...
I mean you jusT depleted all your fuel - glycogen - right?
And that stuff comes from carbs right? 
So your body has depleted all the carbs...and the first thing you do is load carbs?
Just doesn't add up right?
Seriously, after your workout, gulp down the simple carbs and if you have to , add some protein
But the carbs are critical to replenish your lost glycogen
Don't waste money by gulping down the protein straight away
Yes it does aid recovery but take it with your carbs - preferably simple like maltodextrose
anyway everything you wanted to know about protein and the different types of protein are 
H E R E
BACK IN THE DAY , YOU WOULD SEE BODY BUILDERS CARRYING FANNYPACKS AND LOADING SWEET POTATOS OR BANANAS WHOILE WORKING OUT!

HEY KING RON IS BACK LEANER THAN EVER!...ALMOST A SMILE

THE BALD BROTHERS FROM PENANG AND ME

OVERHEAD PRESSES WILL KILL YA  AND GIVE YOU COCONUT SHOULDERS!

There is also an argument or pre/ intra. post carbing whicj I subscribe to as Leong, a former Mr Asia and student of the legendary Milos Sarcev exclaimed , " Why wait till you are depleted to load carbs?"


Makes sense 
Have a read here milos sarcev


Also when is the right time to do cardio?


This I know - post your weight workout - well...think about it, you have depleted your glycogen and a moderate cardio workout for about 20 mins will start the burn fats ...
Dont kill it before your weight routine or you will not have the fuel to WORKOUT!




anyway...have a great week...remember to have some protein every 3 hours !

5x5

I have tried many workouts in the years of pounding weights
so so so so so Many
Everyone has a theory but fail to recognize that we are all different.
However, 2 weeks ago, I discovered something by chance and I have been hitting it crazy with awesome results
It also has given me more time with my family etc and less fatigued and burnout but I achieve real results.
The guys in the gym were asking me how I packed on so fast in 2 weeks

its called the 5x5 and its created by a guy called Mehndi

I like Chris Hemsworth's physique in Thor - He was huge and thick and looked like he had pounded the weight - I was right.

This is basically back to the basics, no frills, meat and potatoes workout which makes you gradually stronger and also adds size


Its basically a 3 day week workout that utilizes ONLY 5 compound exercises

SQUATS

DEADLIFTS

OVERHEAD PRESS

BARBELL ROWS

BENCH PRESS

                    No isolations AT AL:

StrongLifts 5x5 Workout A	StrongLifts 5x5 Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5

All using an Olympic Bar ( no smith machines or forcep reps using a spotter)


Every time you get to the gym, the weights go up by 2.5 kgs( deadlifts by 5kgs!)

deadlift 130 kgs

overhead press 67.5 kgs

Here is the link - download the files and also the excel sheets for tracking your progress
strong lifts!


Its my second week and I feel stronger and bigger and I'm eating well. 
I cannot assure you it would work for you but from what I have seen with my progress, it has got me excited about the gym again!

BACK TO THE BASICS

FIRST THE GOOD NEWS( FOR ME THAT IS) - 2 WEEKS SMOKE FREE!
..and the feeling of wanting to rip some one's head is slowly weaning!


January is when most health clubs pick up their most members with everyone wanting to make a difference in their health and aspiring to live a healthy life
Usually by March, 60% give up.
Remember its a marathon and not a sprint. You cannot undo years of damage and neglect to your body in days or weeks. Just keep at it and you will see change
There are no miracle pills
Just BLOOD SWEAT AND TEARS and all the cliches you hear day in and day out!
yup..the infamous - NO PAIN NO GAIN!


Anyway, i have also finished my PhD in Metaphysics and ( thank god!) and now have a bit more time and that's why I have been hitting the morning workouts

I have started a totally basic workout
SQUATS, 
DEAD LIFTS,

 OVERHEAD PRESS,

 BARBELL ROWS AND CHEST PRESS
that's it!
Nothing fancy, strictly compound 5-7 reps of 5 sets per exercise 3 times a week
No smith machines, no spotter and just fast 30 minutes workouts that have put on a bit of meat and thickness to my body


I just end with 20 Min's of cardio and some abs and calves after every workout


It actually has been working as I feel stronger and bigger
I have opted out  of isolation exercises and just hitting it really hard 3-4 times a week where i have a one on - one off regiment
Not too strict on the diet and I am eating more carbs to fuel the workouts
The target is to look like THOR or maybe even the Rock in 6 months
hehehehe.....why not ..why not

Again, keep it simple but keep at it




Best of luck and have an awesome workout week!

2 kilos this week?

When you look at every health magazine ,there is always 'a promise of washboard abs' and 'losing fat in 3 easy ways' etc

Everybody ones to look like they stepped out of 'Baywatch' and physical beauty is a billion dollar business

The truth is: 

THERE IS NO MIRACLE DRUG OR MACHINE THAT IS GOING TO LOSE THAT FLAB IN A WEEK! ( WITH THE EXCEPTION OF LIPOSUCTION OF COURSE)

Losing weight is mathematics
intake - expenditure = your body
you eat 2000 calories - you use 1800 calories = you save 200 calories( as fat)
now remember, 3500 calories is a pound of fat
so if you have an excess of 200 calories  day, in 18 days, you put on a pound of fat


There is no such thing as SPOT REDUCTION 
do all the crunches you want, if you have fat on your belly 
YOU HAVE FAT ON YOUR BELLY! 

your body's storeroom is usually the belly, thighs etc( the excess calories are stored here)


So now for the good news
If you lose  have a deficit of 500 calories a day, in 7 days you lose a pound of fat!


The key is to do an exercise that burns calories hours after yo have stopped!


For the next 12 weeks, I am going on an ALL COMPOUND SET workout only
3 - 4 times a week, I will do just Squats, barbell rows, deadlifts, chest press and overhead press for 4-6 sets between 6 reps ONLY

Thats it! No isolations etc.


Just meat and potato OLD SCHOOL style body building

I end it with a brisk walk for 20 minutes


Its been 7 days and I have lost half a percent in body fat( and my diet is crap at the moment)
I will keep you posted on my progress and I hope you have a healthy year ahead
BTW still of the ciggies!


5 rules to lose a pound this week


1) Stick to water only( no juisces etc)
2) Keep your last meal 3 hours before you sleep
3) take the stairs if your office is betweek the 1-5 level
4) Have a good breakfast
5)exercise at least 3 times a week

NEW YEAR NEW RESOLUTIONS

First of all - HAPPY NEW YEAR 2012!


I had a massive  month in December which ended with my last gig of 2011 at the Chocolate Factory in Kota Kinabalu. Lots of traveling meant, derailed workouts and more cheat meals hahahah


Anyway, its 2012 and as usual, January is where health clubs get packed up as people tend to wait for the significant January 1st to make healthier changes to their lives.
I am no exception...trust me.




So what are my new year resolutions ?


Let me share them with you.


1) Quit smoking. 

I know you are thinking , whats a health freak doing with ciggies? Well it has been an off and all battle through the years. The last time I quit for 3 years and picked it up in a flash during a holiday o the pretext of "Let's have a Holiday Fag". Well its been 3 days....although I am dying for a puff!
I am on this stuff called Niquitin( its like lozenges) and although it gives you a nasty buzz, it actually helps

2) Eat Healthier
I did last year but I really wanna make sure that I start cooking more to ensure that I eat better food. The stuff in restaurants etc are full of sodium etc and really messes with your physique

3) Drop my fat lever below 10%
At best I was 15.9 % last year and it was due to my lack of discipline with food and also too much midnight bingeing

4) Improve my cardiovascular health
This means improving the health of my ticker so I wanna kick up the High Interval Intensity Cardio

5) Drink Lots of Water
I hate drinking water and usually always have coffee, tea or some kind of liquid other than water. I am trying to drink a minimum of 3 litres a day






If you have some awesome resolutions or have a success stories or even some quick recipe, please drop me an email at jakemanhitz@gmail.con