If you want some new bicep growth use this old-school workout trick that saves time and gives you bigger biceps!
-Pick a set of dumbbells that you can perform 8 reps of standing two arm dumbbell curls with both palms facing up, (not alternating). No rest
-Move down 5lbs to the next set and perform another 8 reps. No rest
-Move down another 5lbs and perform another 8 reps. No rest
-Move down another 5lbs and blast out another 8 reps.
Try and straighten your arms! lol
Set 1: 35lbs, 8 reps
Set 2: 30lbs, 8 reps
Set 3: 25lbs, 8 reps
Set 4: 20 lbs 8 reps
That’s it! A quick and intense bicep workout you can throw in when time is short and you want bigger biceps to fill out those shirtsleeves.
Give it a try for some bigger biceps and let me now what you think by leaving a comment on the blog, that is, if you can type afterwards;-)
I hope you had a EGGcellent long Easter weekend.
We had an awesome dinner with family on Saturday enjoying our free-range turkey fresh from the farm.
…Coated with natural organic butter from local grass-fed cows this 16 pounder was juicy and golden brown!
Our daughter Matea loved the local Easter egg hunt outside with our neighbours and of course Easter morning with us, I am sure we will find forgotten chocolate eggs around the house for weeks…
Don’t feel bad over having an OCCASIONAL treat just get back on track the next day and even muffins can be part of a healthy diet if you follow this recipe for my Banana Nut Muffins!
Banana Nut Muffins (gluten-free, dairy-free,)
makes 12 regular sized muffins
2 ripe bananas, mashed
7 omega 3 or free range eggs
1/2 cup almond or coconut milk
1/2 cup agave nectar
1 teaspoon vanilla extract
1/2 teaspoon sea salt
3/4 coconut flour, sifted (this is a must — coconut flour clumps easily)
1 teaspoon baking powder
3/4 cup pecans or walnuts, chopped
Preheat oven to 325 F. Spray muffin pan with cooking spray. Combine the bananas, eggs, milk, agave, vanilla and salt in a bowl. In a separate bowl, combine the sifted coconut flour and baking powder. Slowly add the wet ingredients into the dry and mix until all lumps are gone. Then, fold in the nuts. Pour evenly in muffin tins and bake for 20-25 minutes. Let cool for a few minutes before transferring to a rack.
Enjoy your food, your fitness and your family…
Far too often fitness is presented as complicated and confusing. Not with these 29 Simple Ways To Be Fit.
Being fit comes from living the following simple everyday practices.
1. Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
2. Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with your local fitness expert.
3. Know what you want to accomplish. Visualize the end result of your hard work.
4. Believe in you. I know that you CAN accomplish your goals.
5. Don’t be a wimp. Keep the intensity high during your workouts. Remember that you don’t want to kill time; you want to burn calories and strengthen your body through intense exercise.
6. Drink water all day long.
7. Know when to ask for help.
8. Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.
9. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
10. Forget will-power; it’s about WANT-power. How badly do you want it.
11. Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
13. It’s OK to be a skeptic. Watch out for products that are labeled as ‘health food’. Always read the nutrition labels and make your own informed opinion.
14. Talk is cheap. Act now and get the job done.
15. Exercise with people that are in better shape than you. This will encourage you to push your limits.
16. Never indulge in negative self-talk.
17. Don’t drink calories.
18. Pay attention to everything that you eat.
19. Keep consistent. Exercise at least three or four times each week.
20. Expect more from yourself.
21. Never eat High Fructose Corn Syrup. It spikes your blood sugar levels and encourages your body to store fat.
22. Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
23. Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
24. Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
25. If you know that you deserve better…then go get it.
26. Challenge yourself during each workout. Try something new and exciting.
27. Set specific, measurable goals and track your progress.
28. Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.
29. Put an end to your struggle to get and stay fit. Check out DadFitness to get started on a proven fitness program that will change your life and body forever.
Take these 29 Simple Ways To Be Fit and print this list and place it somewhere that you’ll see every day…
It’s time to make muffins manly and build some muscle with these high protein egg muscle muffins.
These egg muscle muffins are so quick and easy to make and are a great breakfast on the run and yes your wife and kids will love them too!
They are not only good for breakfast as you can freeze them, bring them to work, or pop them in the microwave for a quick snack.
As with an omelet you can add your favorite ingredients like bacon, ham, sausage, veggies, various cheeses, salsa, etc. This recipe makes about 12 muffins.
Ingredients:
10 omega 3 or free range eggs
1/4 cup milk
sea salt
black pepper
garlic powder
I like chopped baby spinach, bell peppers, onions, sun dried tomatoes and old cheddar cheese.
Grease your muffin pan with Pam spray or Coconut oil and preheat your oven to 350 degrees. Whisk together the eggs and spices. Add your meats, veggies, and/or cheeses – and stir to combine. Spoon into muffin pans with large spoon. Fill each mold only 3/4 to allow for eggs rising . Pop them in the oven for 18 minutes, scoop each muffin out with small spoon and enjoy!
Kitchen Hack: Use paper muffin inserts for easy cleanup;-)
Now with these egg muscle muffins you can feel good and manly about baking muffins and have the muscles to prove it, you just might want to lose the apron…
For years as a young fitness fanatic obsessed with bodybuilding and working out, there was one thing that kept baffling me about athletes workouts despite all the fitness books and muscle magazines I read.
As a big time sports fan into baseball, basketball and of course as a Canadian, hockey, it amazed me how these athletes could perform at such a high level during the season and train hard in the gym at the same time!
I would read articles or even see TV clips of theses pro athletes training hard in the gym to stay in shape for their sport and wonder how they can go out and plan 9 innings or 3 periods of intense NHL hockey after throwing around hundreds of pounds in the gym the day before.
Meanwhile, I would train my ass off in the gym to the point of exhaustion and would be limping around for a week with sore legs or have trouble putting my shirt on because my chest was so sore from “chest” day at the gym. Even being active in my own recreational sports was difficult because of the debilitating soreness from my weight training workouts.
I was always led to believe building muscle in the gym would make me stronger and faster…
I wanted to find out how these guys did it. I know genetics, talent and performance enhancing drugs play a roll in pro sports to enhance recovery and performance, but I knew there had to be more.
It was actually the media frenzy of drugs in sports with the baseball scandals and the Olympics that help lift the curtain on how athletes actually trained and how it was different from bodybuilders and regular gym goers.
More and more TV clips, books and videos on how athletes workout started appearing and I realized these guys weren’t doing bicep curls and spending an hour on the treadmill to stay in shape for their sport.
More specifically their workouts weren’t split up into high volume bodypart workouts like chest, back, and legs or the isolation exercises that came along with this old school bodybuilding method.
1. Frequency not Failure
As I started reading more about the strength coaches of pro athletes I seen they were using FULL-BODY workouts based around natural compound movements that not only built show muscle, but more importantly, (with millions of dollars on the line), it build GO muscle that was functional and improved performance in their chosen sport.
Basically, instead of pulverizing one specific muscle with many exercises all in one workout once a week (like bodybuilding workouts do) they work all their large muscle groups with just 1 or 2 multi-joint exercises each and every workout 3-4 times a week.
Some still do some basic lifts like the squat, bench press and deadlift but with variations more specific to their sport and focusing more on lifting fast and explosive with light weights than grinding out slow heavy reps to muscular failure.
This is how they recover faster and prevent extreme muscle soreness from their workouts that allows them to get stronger and faster (not necessarily bigger) in and out of the gym because they are stimulating their muscles, not annihilating them.
2. Conditioning not Cardio
The second difference in their training that became obvious was their “cardio” workouts. They didn’t spend hours each week slaving on a treadmill Slowly watching the calorie counter tick away.
They did metabolic conditioning workouts that were based on high intensity interval training. Even with all the high tech trainers and equipment available to these pro athletes they were flipping heavy tractor tires, pulling weighted sleds, sprinting up hill and swinging heavy sledge hammers around to stay lean and increase endurance.
3. Core not Crunches
Not only were these athletes ditching single joint isolation exercises for biceps and triceps like seen in many gyms but they were also avoiding isolating their abs as well with endless crunches, despite sporting some of the best 6 packs seen away from a bodybuilding stage.
With the combination of full-body weight training workouts to build muscle, heart pounding bodyweight interval training to incinerate body fat and specific core focused training to develop strong abs these guys train their core the way it was meant to be used, for spinal stability and support.
By focusing on training the core which includes all 360 degrees of your torso such as the main rectus abdominals, the surrounding internal and external obliques, and the lower lumbar muscles of your back with stability and rotation exercises you work your core in multiple ranges of motion naturally and avoid the back breaking spinal flexion that crunches and sit-ups force you to do.
So there you go, the 3 secrets of athletes workouts and building a body like a pro athlete, not a pro bodybuilder, so you can look better, feel great and perform at the top of your game…
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