Posts in “Anabolism”
German Volume Training Workout
Get Some GVT In Your Life! Looking to bulk up over Christmas before the big Summer shred comes along? Give this German Volume Training (GVT) workout a go. GVT , German Volume Training, is a high volume training method as the name suggest. This high deal of stress on the muscles groups results in muscle […]
Read articleMotive8 North Gym Jargon Buster
I once covered a training session for another Motive8 Personal Trainer. I had a session plan so I knew what exercises the clients needed to work through. One of these exercises was called “Humphrey Squat”. What?! I had never heard of it! I even searched the internet for a Humphrey squat – and funnily enough […]
Read articleCould Alcohol Be Ruining Your Hypertrophy Dreams?
Building muscle mass (hypertrophy) is hard work, I mean hard work. So many factors can affect the efficiency and speed at which you build muscle, one of the main one being… the parents that you picked! Others include, your nutrition, how much sleep you are getting and the quality of this sleep, how frequently you […]
Read articleSuper-foods that will improve your health now!
There is no such thing as one meal or food type that will instantly give you your goals on a plate. However adding in these super-foods to your current healthy eating plan provided by Motive8 North will make a massive improvement and help you smash those targets. Coconut oil– although coconut oil is rich in […]
Read articleSummery Snacks
Frozen Fruit Stick 31 kcalories, protein 1g, carbohydrate 7g, fat 0 g, saturated fat 0g, fibre 1g, sugar 3g, salt 0.01 g (makes 8) Ingredients Method 100g strawberries , hulled and halved 8 seedless grapes 100g/4oz mango chunks 100g/4oz melon chunks 2 kiwi fruit , peeled and cut into chunks 100g/4oz pineapple chunks juice 2 limes 4 passion fruits , halved and seeds […]
Read articleBenefits Of The Front Squat
Many people often only squat with a bar rested on their upper back, BUT how often do you front squat, and, what are the benefits of the front squat over the back squat? Benefits of the front squat: Focus is placed on the quads more so than other squat variations; don’t forget to include posterior […]
Read articleChicken and Fish
Baked trout with fennel, radish & rocket salad 465 kcalories, protein 57.0g, carbohydrate 6.0g, fat 24.0 g, saturated fat 4.0g, fibre 4.0g, sugar 5.0g, salt 0.91 g Serves 2 Ingredients Process 2 whole trout , scaled and gutted ½ bunch thyme 2 lemons , 1 sliced, 1 juiced 2 tbsp olive oil , plus extra to drizzle 1 large […]
Read articleComplex Training
Strength work is well documented for improving athletic performance particularly for sports requiring sprinting, jumping and throwing. However it does not develop rate of force, this refers to the speed at which the force is achieved. For example a back squat takes around 400msec to develop maximum force however for sprinting the foot ground contact […]
Read articleCommon fat loss mistakes
Vitamin D deficient– Research has shown that a deficiency in Vitamin D is associated with greater fat mass in all ages, races and genders. A recent study examining vitamin D and weight loss established that when vitamin D was introduced into their normal diet the group lost 2.7kg more fat than the other […]
Read articleDairy free dinner
Pineapple, beef & ginger stir-fry serves 2 267 kcalories, protein 22.0g, carbohydrate 18.0g, fat 12.0 g, saturated fat 5.0g, fibre 1.0g, sugar 18.0g, salt 2.4 g Ingredients Process 400g rump steaks , thinly sliced 3 tbsp soy sauce 2 tbsp soft brown sugar 1 tbsp chilli sauce 1 tbsp rice wine vinegar 2 tsp vegetable […]
Read articleBody Shape and Training
While it is true that not all humans were born the same, as humans we can all achieve similar ends results, however depending on your body type you will have to train at different intensity and for different duration’s, see which picture fits your body shape the best and jump to the section below: Ectomorphs: Characterized by long […]
Read articleDairy free breakfast/ snack dishes
Asparagus soldiers with a soft-boiled egg (serves 4) 186 kcalories, protein 12g, carbohydrate 12g, fat 10 g, saturated fat 2g, fibre 2g, sugar 3g, salt 0.72 g Ingredients Process 1 tbsp olive oil 50g fine dry breadcrumbs pinch each chilli and paprika 16-20 asparagus spears 4 eggs Heat the oil in a pan, add the breadcrumbs, then fry […]
Read articleHealthy Spring/ Summer dishes
Cod with lemon & parsley crust & summer greens (serves 2) 317 kcalories, protein 40g, carbohydrate 21g, fat 9 g, saturated fat 2g, fibre 5g, sugar 5g, salt 0.66 g Ingredients Process 1 thick slice stale bread , crusts removed large bunch parsley zest and juice from 1 lemon 1 tbsp olive oil 2 cod fillets, about 175g/6oz each 260g […]
Read articleThe sprint protocol that will help you burn fat
Recent research is beginning to indicate that using decreasing distance sprint protocols will effectively produce a significant anabolic response for body composition goals. The research indicates that all is needed is a few all out sprint efforts, the greatest protocol to reduce body fat is detailed below: Sprint 400m- Rest 4 minutes Sprint 300m- Rest3 […]
Read articleHow to balance your quadriceps and hamstrings
The quads and the hamstrings are the two largest group of muscles in the lower limbs, providing the ability to extend and flex the knee joint. However according to multiple pieces of research the quads are commonly overdeveloped in relation to the hamstrings, this can lead to injuries and adversely affect the joints performance. However […]
Read article