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
Joe
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.
