Motivation

How important is motivation?
To us at Bodytorque motivation is the number 1 ingredient for training! Knowledge of exercises, diet and training means nothing without it. Without motivation, will you leave work after a long hard day to then go to the gym and actually train hard? Will you still put your running trainers on and go out in the rain? Will you lift that extra rep?


Now dont get me wrong, we all struggle for motivation at times, Ive been fairly quiet on this blog recently as Ive had nothing to motivate me to write, BUT...A few of my clients have forwarded me articles this week that have kept them motivated and in turn inspired me to write this. Its about finding your own motivation & drive to reach a goal that you desire. Keeping focused until you achieve what you set out for and then continue to keep going! I can motivate all of my clients to a certain extent, but the real drive and commitment needs to come from within, a deep desire to achieve a certain goal.

Now for me, I find great motivation from videos such as this : http://www.youtube.com/watch?v=a6krLeYduBY

What these athletes can do, even though disabled, is amazing! Feel motivated? What have you done this week to push your boundaries or take a step closer to your goals?

Here is a great article that one of my clients emailed me this morning, definately taking 2 minutes to read : http://thedailylove.com/do-you-know-what-time-it-is/

Catching my drift?

Motivation isnt just something that happens, you need to look for it, find it, fuel your desire and reach your goal! Its about focusing on the next stage, taking one step at a time and always moving forward. Nobody can do it for you, ITS UP TO YOU!
Thanks for reading, I hope Ive inspired a few of you. Instead of waiting for tomorrow, or monday to come round to rejoin the gym, JOIN TODAY! The time is now! If you found our article interesting please share it with friends, family and collegues to inspire them too!

Our website : www.bodytorquegym.com

 

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Suspension Training

The term suspension training refers to an approach to fitness training that uses a system of ropes and webbing called a "suspension trainer" to allow the user to work against their own body weight.

Suspension exercise offers a new form of training for people of all abilities. It allows you to leverage your own bodyweight with gravity to develop strength, balance, flexibility, and joint stability simulaneously.

1. By suspending your body against gravity you create dynamic resistance, allowing you to use gravity to target any muscle in the human body.
2. By changing the angle and thereby increasing or decreasing the resistance, you can find your optimal resistance point. The more horizontal you are, the more you are lifting.
3. Suspended bodyweight training forces your body to engage your core and stabilizer muscles, resulting in a more flexible, symmetrical and complete workout.

We have put together a video at Bodytorque to showcase just a few exercises for a full body workout.

http://www.youtube.com/watch?v=gqUSr27B5Ps&feature=plcp

Chest flies

Reverse back flies

Bicep Curls

Tricep extensions

Squats

Torso Twists

Shoulder Press

Plank / Half Plank

Spider Man Ab Crunches

Alternate leg ab crunches

 Hamstring Curls

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Dietery Supplements

Now although a lot of you out there are using these in your everyday diet, some of you still don’t know why your using them or what they are for and only take them for the simple fact that the big guy on the free weights recommended them or the skinny girl on the treadmill is using them. Today I’m going to clear up a few fact, myths and dangers behind some of the most popular supplements.

Firstly, supplements are not to be used instead of elements of your diet. For example, because you are using a protein shake, don’t use this instead of eating chicken. The clue is in the name ‘supplement’, in definition means adding, so therefore just adding to your diet, not replacing. On a macronutrient level it is much better quality of nutrients in good well produced food rather than supplements. There are many different reasons for people to use supplements, a few of these include, poor diet, poor appetite, vegetarian, recovery but in my career most people are taking them only from recommendation from somebody else, or heard they should be taking it.

Protein powders – remember your body can only absorb roughly 30g of protein at any one time,  protein powders boasting high amounts of protein is unnecessary as a lot of it will be wasted or converted into fat.

Whey protein – this is the most common protein many of you will have heard of. Whey protein is the best protein to have post exercise within 15 minutes to rebuild muscle tissue as it is fast acting and quickly absorbed.

Casein protein – This is one you may not have heard of but still a great supplement. Casein protein is a slow releasing protein which is not absorbed quickly like whey, this means it is great as a shake before bed as it will slowly continue to feed your body and muscle growth throughout the night.

Blend proteins – This is also another great protein as it has the best of both, fast and slow releasing proteins which make it good if budget is tight.

Weight gainers – As a product these weight gainers normally contain high amounts of calories for athletes such as bodybuilders as it can be difficult for them to eat the amounts of calories needed for their muscle growth. Many people use these as a ‘quick fix’ to get big but many end up with excess body fat due to incorrect training. When mixed with a  good diet and good training some good muscle gains can be made.

Creatine – This is a popular supplement among gym goers and fitness enthusiasts as it appears to show great gains. Firstly rapid muscle growth, this is not necessarily muscle. Creatine has a great water retention ability to make your muscles appear bigger. Secondly, creatine is a natural substance that is already produced by your body for your explosive energy system. Creatine is only active in the muscles for 1 – 3 seconds for a lift before having to wait for it to fill the muscles again. So, good for explosive power lifters, not good for the average gym goer trying to gain lean muscle. Also creatine in excess has proven in the past to have detrimental side effects damaging the liver.

Fat burners – although these tablets will burn fat, they can be extremely dangerous to your health. They work by raising your heart rate to elevated levels using stimulants such as caffeine, this is extremely bad for your heart as it is not designed to be under pressure for consistant long periods of time. Users have reported side effects such as, chest pains, stomach cramps, headaches and tingling in fingers and toes.

Multivitamins - Eating enough food that will supply your body with the recommended daily value of nutrients your body needs is possible.  Although we all know this can be difficult if you’re on the go. A good multivitamin will have your RDA to allow you to recover, boost your immune system and help your body to function.

Our website : www.bodytorque.org.uk

Email : Info@bodytorque.org.uk

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