Monday, 19 November 2012

The Meat and Nut Breakfast

A breakfast that is currently growing in popluarity at the moment is the meat and nut breakfast. I myself have followed this breakfast plan and have noticed increased mental focus and increased energy levels throughout the day. The meat allows for a slow steady rise in blood sugar. The nuts provide a great source of healthy 'smart' fats that allow the blood sugar levels to remain stable for an extended period of time.

The main benefits of this diet include:

  • High mental alertness
  • Better decision making throughout the day related to food choices
  • Increased protein synthesis
  • Decrease food allergies
  • Higher energy
  • Decreased insulin sensitivity
  • Feeling full for longer therefore less cravings
  • Reduced body fat levels
  • Increased muscle tone
Sample 5 day menu:

Day 1

1 -2 Chicken Breasts
Handful of Almonds

Day 2

1 Large Steak
Handful of Brazil Nuts

Day 3

2 lean ground beed Burgers
Handful of Cashew nuts

Day 4

1 - 2 Turkey Breasts
Handful of Hazelnuts

Day 5

1 - 2 Salmon Fillets
Handful of Macadamia nuts


Thursday, 1 November 2012

German Volume Training

If you are bored of the same old weight training routines and you are stuck in a rut, why not try German Volume training (GVT)? GVT is also known as the 100-rep method. You pick one body part and you do 10 sets of 10 reps on that exercise (100 reps). There are a few rules to follow:

  • Lift at 50 - 60% of your one rep max
  • Rest times should be a strict 60 seconds between sets
  • Stick to the 3 workouts and make sure you're getting enough rest between workouts

Sample routine:

Workout 1 Legs and Abs

Barbell Squat 10 sets of 10 reps

Weighted Cable Crunch 10 sets of 10 reps

Leg Extension 3 sets of 12 reps

Hanging Leg Raise 3 sets of 12 reps

Workout 2 Chest and Back

Incline Dumbell Press 10 sets of 10 reps

Lat Pulldown 10 sets of 10 reps

Cable Flys 3 sets of 15 reps

Seated Cable Rows 3 sets of 12 reps

Workout 3 Shoulders and Arms

Dumbell Shoulder Press 10 sets of 10 reps

Incline Dumbell Curl 10 sets of 10 reps

Lateral Raises 3 sets of 12 reps

Hammer Curls 3 sets of 12 reps


The last two exercises only include 3 sets. These are known as assistance exercises. They allow you to target the muscles you have been working but with a slightly different move. This should finish each muscle group off nicely!

Joe - TSC gym team.