This is a great multi muscle-multi joint lift that takes the bar from static position to a standing-overhead position in two motions.
First is taking bar from floor to shoulders (clean), then over head (press).
Great exercise to help develop strength-speed.
Total body exercise (works traps, back, triceps, glutes, quads, hamstrings, calves and core).
Requires every major muscle group to work together efficiently in order to lift the bar from floor to overhead.
An advanced movement. Must be able to perform correct technique in deadlift, squats and overhead press before progressing to this movement.
In the video below is a step by step guide on how to perform the clean and press.
Many people will have made New years resolutions that will involve them losing, weight, get fitter and be healthier. In a poll conducted by Bupa/ComRes 63% admitted having broken their resolutions within a month. One of the biggest mistakes I see when people are dieting is that they are trying to be too perfect. They start off their resolution with an over restrictive diet or meal plan that is hard to stick to.
1. Manage Your Appetite.
Eat foods that help you keep full and contain moderate calories.
Choose foods that are lower calories and are higher on protein and/or fibre. Foods that are closest to nature are among the best for this. Veg, fruit, fresh meats, fish, potatoes, eggs, yogurt, beans, lentils, wholegrains.
The previous sections have looked at supplements that are purported to enhance muscle building or help improve athletic performance. This section will look at supplements that are aimed to promote general health.
SUPPLEMENTS TO PROMOTE GENERAL HEALTH
There are many, many supplements out there that are marketed to promote general health, unfortunately many of them do not live up to the hype, don’t work or are overpriced. There are very few supplements that are worth the money. There are several nutrients that have been suggest that may be of use.
In supplements part 1. The importance of proper training and nutrition as the most important aspect of any muscle building, strength or nutrition plan, was discussed. Supplements come way down the list of priorities.
Section 2 provided an analysis of the scientific literature regarding supplements aimed at building muscle. This section will take a closer look at supplements aimed to help improve exercise performance.
Several nutritional supplements have been proposed to enhance exercise performance. This section will place emphasis upon results that directly measure some attribute of performance.
Again each supplement has been put into categories by The International Society of Sports Nutrition (ISSN) based upon the available scientific literature and categorised into three categories based upon the quality and quantity of scientific support available.
Strong Evidence to Support Efficacy and Apparently Safe, Limited or Mixed Evidence to Support Efficacy, Little to No Evidence to Support Efficacy and/or Safety.
In supplements part 1, The importance of proper training and nutrition as the most important aspect of any muscle building, strength or nutrition plan, supplements come way down the list of priorities. In this section lets take a closer look at supplements aimed at muscle building.
The following section provides an analysis of the scientific literature regarding nutritional supplements purported to promote skeletal muscle accretion in conjunction with the completion of a well-designed exercise-training program.
Each supplement has been put into categories by The International Society of Sports Nutrition (ISSN) based upon the available scientific literature and categorised into three categories based upon the quality and quantity of scientific support available.
Many people now take supplements to help them with health and fitness. The supplement industry is one of the fastest growing industries in the world. In 2012 it was reported that nutritional supplements were producing about $32 billion in revenue in the US and it is projected to double that by topping $60 billion in 2021 according to the Nutritional Business Journal.
The supplement industry is however filled with exaggerated claims and pseudo-science that are not supported by credible evidence. Many people can make the mistake of putting too much emphasis on supplement at the expense of a proper diet. Unfortunately, most diet supplements are overpriced or useless. If it seems too good to be true, it often is...
If you are considering taking a supplement a few things to consider-
This blog will look at the research behind supplements taken from research conducted by the International Society of Sports Nutrition- exercise & sports nutrition review update & research recommendations.
Creatine is a supplement that is often used to help improve muscle strength and athletic performance. There have been numerous studies that have indicated that creatine supplementation can increase body mass and/or muscle mass during training.
The International Society of Sports Nutrition (ISSN) also states that in their view it is the most effective nutritional supplement available to athletes to increase high intensity exercise capacity and muscle mass.
In this article I write about what creatine is and ISSN exercise & sports nutrition review update: research & recommendations 2018.
How many times have we heard someone say, “so and so seems to be able to eat anything they want and not put on weight, while I just have to look at food and I seem to put on weight, no matter what I eat, I put on weight”
There can be a few things going on-
NON-EXERCISE ACTIVITY THEROGENESIS
It is common to hear people say they do not understand why they are not loosing weight as they don't eat much. However, the number of calories being consumed through drinks can catch a lot of people out. If you are looking to lose weight or improve body composition, it can be one of the easiest things to look at and change.
Alcohol contains 7 calories per gram and contain starches and sugars, plus also many will have additional calories with mixers. Add those calories together and the calorie content in alcoholic drinks can be fairly high. Over time all those extra calories can catch up unexpectedly for many.