06 015448 bradley martyn shares tips on bulking up1

The Secret To Building Massive Arms

Fitness internet sensation   Bradley Martyn has broken the  several times with his freakish feats of strength and agility. And it’s not just incredible, it’s pretty damn entertaining too. Most recently, One of his  post was reportedly viewed more than 20 million times on Facebook. Martyn’s  YouTube channel is filled with stunts, like when he squatted 315 pounds while standing on a hoverboard (and nearly breaking it), as well as workouts, tips and tricks on how to build a massive pump or simply improve your strength. We talked to Martyn about his training and his antics in this week’s edition of FUELED. 

What’s your height and weight and of course, what do you bench?

I’m 6’3″, 260lbs and can bench press roughly 430lbs, although I haven’t maxed out in a long time. A better question is asking somebody how much they can bench, squat, and deadlift. A lot of people can bench, but you don’t find as many who are serious about all three. If you have a big bench, but can’t squat or deadlift much, then what’s the point? 

What’s a typical day of eating look like for you? What fuels your body?

This varies as it all depends what my current schedule and goals are. A lot of people ask me this question because they think that if they copy what I eat that it will help them. The truth is, we all have different needs regarding nutrition and what I do probably won’t work for anybody but me! There are times where I’m so busy with work that I only eat 1-2 large meals per day. This can be something like Chipotle or In-N-Out Burger. If I told somebody that’s what I eat then they’ll probably get fat. The part they don’t know is that I know how many calories I need, and pay attention to my macros to fill those calories as well. So they see me eating Chipotle and think they can too! Even though it’s Chipotle, I’m still very much aware of my total nutrition on the day, and always eat according to my goals. There are other times that I eat several meals a day and space them out accordingly. Each meal is prepped in advance and considered “clean foods” in that they aren’t loaded with what many consider “junk” like fast food. So I don’t have a specific foods, or meals that I eat habitually. My habits are paying attention to my body, and adjusting my food intake accordingly. If somebody can do that, then they are on the right track. 

Describe an average week of training for you

I make sure to hit each muscle group at least once per week, but sometimes more. I always include the compound power lifts like bench, squat, deadlift, and overhead press. Outside of that, it really depends on what my specific goals are at the time. Sometimes I will train heavy and hit each muscle once a week. Other times I won’t go as heavy and train each muscle 2-3 times per week. Some other times, I’ll train arms every day. It all depends on what my goals are at the time!

What are some must-have items always in your gym bag?

The only things in my gym bag that are not my brand (BMFIT) are my adidas olympic weightlifting shoes and my headphones. Otherwise all things are now BMFIT as I’ve worked hard to supply the tools and accessories that I have always used myself. I would say that any good gym bag needs the following: belt, lifting straps, wrist wraps, knee sleeves, and a water jug. There are other tools and accessories that you could put to good use, but I would call that list the essentials. 

 

What’s your secret to building massive, sculpted arms like yours?

Every day is arm day! #ediad lol This is something I came up with as a result of the theory that if you want to build muscle in certain body parts that you have to train that muscle frequently. I had a long period of time that I trained my arms with 1-2 exercises every day. I definitely saw some results from that, but it might not work for everybody. That being said, here is the secret…there are no secrets! If anybody ever says they have the “secret” then they are lying to you. If you want big arms then work them out as hard and as often as you can so long as you can recover and don’t cause an injury. The “secret” is that you have to consistently put in hard work, both in the gym and on the dinner plate, for years. Most people just aren’t willing to be patient and put the work in. 
 
 

What advice can you share with guys looking to build big mass and get stronger?

Be patient! The first thing that people need to understand is that the accumulation of muscle mass and strength isn’t easy and takes time. Focus more on small goals and work to achieve them. If you can slowly get better then that all adds up! I get asked how somebody can look like me and how long it took me to get the results that I have. When I tell them that I’ve been working out and eating right with a passion for almost 15 years then they usually have this sadness that comes over them, as if it’s not attainable. The truth is that some may never be able to “look like me” or other fitness people that they get motivation from. That being said, everybody can make improvements to their physique, no matter their level of experience, age, or current body type. Instead of rushing to look like somebody you see in the magazines or social media, it’s important to just focus on building a better you. If you can consistently (and slowly) improve your physique then all those results add up! You’ll be surprised what you look like after putting all that time and work in. Like most things in life, enjoy the process more than the final result. If you can do that then you’ll do nothing but get better, and maintain your results along the way. 

 
What’s one product everyone should have to get workouts done at home or on the go?
 
There isn’t one product that people can use to get workouts done at home or on the go. However, one thing that people need is a strong desire to get better. If you have that then you can surprise yourself with the workouts you can get done without a gym or equipment. I remember one time that my friend and I wanted to go to the gym on Thanksgiving and all the gyms were closed. We ended up at the nearest college stadium and performed a variety of exercises  including push ups, pull ups, walking lunges, running the stairs, sprints, sit ups, leg raises, and even found some heavy tires to flip. I still prefer the gym, but we had that desire to get better so we found something to do when we didn’t have access to the gym or weights. If you have that desire then you’ll always make it work, even if that means doing push ups, lunges, and sit ups in your hotel room when you’re away.

Are there any workouts you hate doing? Why?

I love working out! I would say that I hate doing core exercises the most. The entire industry has convinced people that they need to do a bunch of random core workouts. They use these exercises to sell the idea that they need to do that in order to get abs. The truth is that abs are accomplished more with the diet than they are with working out. If you want something to strengthen the core then you should give squats and deadlifts a try! Core workouts are not bad to do, but they are boring and overrated, so I don’t like to do them very often. 

SOURCE…www.askmen.com

 

http prod.static9.net .au media Network Images 2017 01 08 12 12 170108coach movement1

The Secret To Becoming Happier

 

One of the largest studies of its kind, led by researchers from the University of Cambridge and the University of Essex, has shown that any level of physical activity can have a positive effect on emotional well being.”There have been many studies about the positive psychological effects of exercise,” said the paper’s senior author Dr Jason Rentfrow, from Cambridge’s Department of Psychology, in a statement.

 

“But what we’ve found is that in order to be happier, you don’t have to go out and run a marathon – all you’ve really got to do is periodically engage in slight physical activity throughout the day.”They’re not kidding when they say “slight”: study co-author Dr Gillian Sandstrom, from the Department of Psychology at the University of Essex, said even totally basic activity like “walking from the desk to the photocopier, or from the car to the office door” counts towards your mood.

The study tracked 10,000 everyday people who had downloaded a free mood-tracking app for Android phones.Twice a day the app surveyed users about their mood, asking them to rate themselves on a graph of positive-to-negative and alert-to-sleep, as well as quizzing them on their emotional states and general life satisfaction.

The app also collected self-reported data about each user’s physical activity, and measured the user’s movement patterns using the phone’s in-built accelerometer (which is harder to cheat).When all this data was used to calculate happiness scores for each user, it was found that participants with higher levels of activity throughout their day reported a more positive emotional state.“Our data show that happy people are more active in general,” said Dr Rentfrow.

SOURCE…http://coach.nine.com.au

energypods metronaps1

Be smart …Take a nap

Dozing off at your desk is probably the most efficient way to get yourself sacked, but experts are beginning to believe it’s ironically the key to being more productive. New research from Pennsylvania University found that taking a nap after lunch improves older people’s ability to memorize information, think critically and perform more complex mental tasks. Such is the profound effect of taking an afternoon siesta that the researchers believe it could help your brain function as though it were five years younger.
 The only problem? Most workplaces simply aren’t equipped to handle recreational napping, unless you’ve built yourself an under-desk bed a la George Costanza, or are lucky enough to work for a savvy tech company like Google who provides employees with custom-built nap pods to use in between meetings.

There’s also the time required, with the researchers establishing that the amount of time you spend sleeping is critical to the amount of mind-hacking productivity you’ll reap.As it turns out, it’s a balancing act: sleep too little and you’ll likely only feel worse than you did before – sleep too much and you’ll emerge from your nap with crusty eyes in a dreaded zombie-like state.

The most productive length for a nap seemed to be between 30 and 90 minutes, with an hour-long snooze being the sweet spot for refreshing your brain.To discover this, the researchers examined the nap habits of almost 3000 elderly Chinese people, and then immediately gave them a series of mental tasks to assess how fresh – or how drowsy – the nap left them feeling.

One of the tasks asked the participants to memorize a series of words before the nap, and then recall them straight after, and another was to copy drawings of simple geometric figures.(Which more or less sounds like the worst thing in the world – imagine awaking from a nap to find people in lab coats are pressuring you to draw a rhombus or a heptagram.)The results revealed a win for the nappers: those who took a moderate hour-long nap actually performed better on all mental tasks than those who slept longer, and those who didn’t nap at all.

“Older adults who did not nap or napped longer than 90 minutes (extended nappers) were significantly more likely than those who napped for 30 to 90 minutes after lunch (moderate nappers) to have lower overall cognition scores,” wrote the researchers.”This study suggests that absence of napping and too much napping are associated with poorer cognition, but naps of a moderate duration are associated with better cognition and may be an important part of optimizing cognition.”

At this point, the researchers are unsure why napping is so good for boosting your productivity, but most experts agree it’s a way for your brain to get a mini-recharge in, not unlike a massage for your body.”When we go to sleep as adults, we go into light sleep for about 20 to 25 minutes then we go into deep sleep,” sleep expert Dr Carmel Harrington told Coach in November.

“You want to make sure you stay in light sleep because if you go into deep sleep you wake up disoriented and end up with sleep inertia, and it can take hours to go away.”Plus it can affect your night-time sleep.”
SOURCE…coach.nine.com

 
Foot Health1

How’s Your Foot Health?

 

Over the past few years, consumers have become much more conscious about their own health and well being. Many have taken steps to workout and exercise, so they can keep their heart in optimum condition. Despite the shift towards a healthier lifestyle, some aspects of the human body are still frequently ignored. This is where foot health enters the picture. Most people completely ignore their feet, until they develop blisters or begin to hurt intensely. Below, you will learn more about the importance of foot health.

A Variety of Related Problems

When it comes down to it, a lot of consumers are simply unaware of the complex nature of their feet. Surprisingly, human feet contain more than fifty bones, which equate to ¼ of the entire bones in the human body. At the same time, the feet include over two-hundred muscles, ligaments, and tendons. Truly, the feet are enormously complex and the problems they can face are also very complicated. With so many muscles and bones in the feet, it is often difficult to pinpoint the exact source of the problem.

Some problems are fairly minor. They include athlete’s feet and sprains. Others are much riskier. Those that fall into the riskier category include neuromas and plantar fasciitis. Most people are completely unaware of these problems and most will ignore their foot pain, until it reaches maximum severity and lingers for a substantial duration.

Often Ignored, But Widespread

While the importance of foot care is truly enormous, many consumers will complete ignore the problem. This is the case, because foot pain often remains at the foot and doesn’t impact any other portions of the body. Nonetheless, this is very risky. While the pain may never venture to other portions of the body, the pain you suffer could very well reduce your quality of life. If the foot pain becomes so intense that you stop exercising, this may eventually lead to a sedentary lifestyle. And unfortunately, a sedentary lifestyle can lead to even more complex problems, such as heart disease and high blood pressure.

If you experience foot pain for a long duration and it alters your traditional lifestyle, you should take action immediately. Treat the problem at its source, before it begins to take a toll on your physical and mental health.

The Most Common Foot Problems

Truly, there is an abundance of problems that can plague the foot. One of the most common is athlete’s foot. This specific condition is generally caused by fungus and bacteria. The feet are often trapped in a dark and damp environment for many hours on end. This can promote the growth of bacteria and could result in infections. Most people will suffer from blisters or itching at some point or another. In most cases, the condition will be minor and will disappear with time. Nonetheless, it is possible for the severity to increase and the infection may become chronic and much more difficult to rectify.

Bunions are also a very common problem that patients will face. These blemishes generally develop when the toe joints become tender and swollen. The best treatment for bunions truly depends on the severity of the problem. If the bunion is minor, wearing the right shoes may help. Alternatively, it might be essential to inject drugs into the impacted area. And of course, some patients will be forced to undergo surgery to have the bunion removed. Other common foot problems include spurs, ingrown toenails, and hammertoe. Familiarizing yourself with these conditions and being prepared to take appropriate action is vital to maintaining optimum foot health.

Avoiding Foot Problems

There are several issues, which can lead to serious foot problems. Wearing the inappropriate shoes can prove to be very detrimental and could result in blisters and bunions. Make sure you get the perfect size shoe, so you can reduce the risk of complications. While you’re at it, you need to remember that utilizing foot massagers and washing the feet frequently can help. This combination will work out the kinks in the foot’s muscles, while also decreasing the likelihood of bacteria growth.

Finally, you should remember that obesity can place a larger amount of stress and strain on the feet. In order to avoid more complicated problems, you should do your best to maintain a healthy weight!

636191281598025490 BWI ROAM FITNESS1

Fitness on the Fly , Airport Gyms on the rise

Passengers flying out of Baltimore/Washington International Airport will soon be able to get a real workout — and a shower — before their flights.A post-security fitness facility, called ROAM Fitness, is scheduled to open at BWI on Monday, in the new connector between Concourses D and E.The workout space will be open daily from 5 a.m. to 10 p.m. and is large enough to accommodate 21 people, who will have access to cardio equipment, stretching space, free weights, kettle bells, medicine balls, stability balls, a TRX system, yoga mats and a pull-up bar.Travelers who don’t have their own workout gear can borrow activewear or purchase footwear and have their own workout outfits vacuum-sealed after a visit to keep odors from mingling.
 

There’s also a shower reservation system to make sure everyone can freshen up before their flight.“To ensure travelers can dedicate the appropriate time and energy for their workout and enjoy a refreshing escape from the stresses of air travel, we made sure our facility was located after security, since going through security is a time variable that can never be predicted,” said ROAM co-founder Cynthia Sandall.Access to ROAM Fitness at BWI is currently $40 for a day pass, $175 for a monthly pass and $600 for a yearly pass. Passes can be purchased online, on a smartphone or at the door. (Check the website for deals on discounted passes.) The next ROAM Fitness center scheduled to open in 2017 is slated for Charlotte Douglas International Airport.

ROAM Fitness claims to be the first public-use post-security airport fitness center with both a gym and shower facilities, but it is not the only airport fitness center.In North America, travelers can purchase a day pass for $15 to use the fitness and showering facilities (and heated indoor pool) at the Westin Detroit Metropolitan Airport, which is attached to the Detroit Metropolitan Airport McNamara Terminal. For $20 ($22.40 with tax), travelers can get a day pass to use the pool and extensive fitness facilities at the Hilton Chicago O’Hare Airport, which is accessible from O’Hare via underground walkways. And there’s also a branch of GoodLife Fitness on the arrivals level of Terminal 1 at Toronto Pearson International Airport ($14 CAD/about $11 US for a 14-day trial membership.)

SOURCE…www.usatoday.com

 

 

 

 

1 … 19 20 21 22 23 … 53