Body Transformations Blog 2: Zyzz

This is a body transformation image of the late Aziz 'zyzz' Shavershian. Zyzz transforned his body for the better and was at the peak of his life we he unfortunately died from an undiagnosed heart condition. His sudden death had a large impact on the amateur body building world as he was an image of inspiration and hope for all who aspired to get 'shredded'. This worked hard day in and day out at the gym and even took steroids to achieve his goal body. Many people have said that Zyzz inspired and motivated them to lose weight and start going to the gym and even in death he is still inspiring people to lose weight. Zyzz's body transformed from small and skinny to ripped and buff, he said that ever since he got big he and his brother said 'chestbrah' Shavershian stopped getting bullied and it made them feel better about themselves. Getting your ideal body is good and a fit body leads to a fit mind but this blog doesn't endorse steroids as they are an illicit substance and have detrimental effects to the human health. Zyzz is another example of an amazing body transformation and his dedication and hard work can be replicated to achieve success in almost any field.

Patrick Jabbour

Workout Blog 2: Beginner Abs and Back

The following exercises are basic moves targeting the abs and back. Always avoid any exercises that cause pain and, if you feel lower back strain, modify the move to a comfortable range of motion or place a rolled up towel under your hips to support your lower back.



Crunches
Lie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position. Repeat.

Reverse Crunches
Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position. Repeat.

Oblique Crossover Crunches
Lie on your back with knees bent, hands behind your head. Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your right knee. Contract your abs and obliques as hard as you can at the top of the movement. Lower back down and repeat on the same side before switching sides.

PlankBegin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

Back Extensions
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower.

Superhumans
Begin on hands and knees, hand directly under shoulders, knees under hips and back straight, abs tight. Slowly raise right arm and left leg up until level with the body, holding your balance and keeping torso tight. Lower back down and repeat with the left arm and right leg. Take your time--this exercise will challenge your balance! 

Annalise Dracopoulos.

Workout Blog 1: Tips To Start Up

Over the next few weeks I will be doing weekly posts containing information about fitness workouts. These posts will include exercises, tips and photos. Enjoy!

This blog post will contain basic tips for getting started when exercising.

1. Limit your workouts to 30-40 minutes

Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.

2.  High-intensity workouts

If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.

3.  Protein

Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.

4. Water

Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.

5. Carbs

Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.

6. Slow lifting

Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.

7. Heavier weight

When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.

8. One set, to failure

Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.

9.  Mix it up

Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.

10. Good form

For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.

11.  Hills

If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.

12. Circuits

One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.

Annalise Dracopoulos.

Motivation - Muhammad Ali

Each week i will be discussing the different role models. This week i will be discussing the arguable greatest american boxer that has ever been alive that is Muhammad Ali. Muhammad Ali (born Cassius Marcellus Clay, Jr., January 17, 1942) is an American former professional  philanthropis and social activist.

Motivation is key to the effort we put into fitness aswell as our daily lives. Without motivation we do not have a wick, a fire to ignite our energy and step forward into attempting assignments daily. We all need motivation, it has surge the upward in mankind, the most successful people alive have the greatest motivation. Fitness role models such as the Mohammed Ali himself have delivered famous quotes through advice for people around the world. some of his famous quotes are as followed

- "Champions are made from something they have deep inside them, a desire, a dream, a vision. they have to have last minute stamina, they have to be a little faster, they have to have the skill and the will. But the will has to be stronger then the skill"

- "I hated every minute of training, but i said dont quit, duffer now and live the rest of your life as a champion"

- "i am the greatest, i said that even before i knew i was"

- "He who is not courageous to take risks will not accomplish anything in life"

By just saying, reading this quotes as a daily ritual will inject stimulus to your motivation. In regards to fitness, without motivation we are not physical fit enough to have the will to achieve our fitness goals. Either it be from losing weight to becoming more leaner and meaner, motivation is the absolute key to our success. The road may be long, nothing happens over night but delivering such momentum through these quotes motivation is uplifted, ignited and we are able to achieve them. "Success is not a destination, Its a journey" and motivation must be carried throughout this journey

In conclusion, Muhammed Alis reenforcement of motivation through his journey of success has created such a significant impact on the success in todays world. I myself have Muhammed Ali posters all around my room, he is my absolute idol. I can not stress the importance of motivation, when it comes to fitness. Please enjoy these quotes and make them become a ritual to your everyday activities. Why try something if your not going to put in 110%, these quotes will reenforce stimulus into your energy to get up and go to the gym

Supplements Blog 2 - Pre-Workouts

Pre-workout Supplements were introduced into the fitness and bodybuiding world not too long ago. Since then, it has started to gain popularity beneficial to anyone, no matter what their training goals are, propelling each workout

Pre-workout supplementation are designed for several purposes including :

• Improved performance, energy and focus
• Increase strength & endurance

• Increase protein synthesis 

• Increase metabolic rate

• Improve nutrient delivery & assimilation

pre-workout supplementation can help you get the most out of your session at the gym

Due to the inclusion of a number of ingredients including caffeine, guarana, amino acids, & many more, pre workouts have a strong stimulant effect which puts you in the zone when entering the gym, the zone that replaces an average workout to an optimum workout 

The Top Five Pre-workouts Include: 

1.) USPLABS Jack3d

Without a doubt, Jack3d is one of the top pre workout supplements for making 2013 fitness goals become a reality. Though it certainly isn’t the newest offering on the market, it is undoubtedly the most effective. Customers will appreciate the energy formulation of UPSLABS’ Jack3d, as well as the Beta alanine, creatine, and other ingredients that increase endurance, boost pumps, and produce seriously amazing results.

2.) MusclePharm Assault

MusclePharm Assault is not just typical pre-workout supplement, featuring a full dose of creatine, energy derived from caffeine and other natural sources, and Beta-alanine that is designed to increase pumps and endurance in those who use the powder. It is enhanced, however, by the latest scientific research and delivery mechanisms. That makes Assault more effective and results-driven than many competing options.

3.) Cellucor C4 Extreme

When it comes to pre-workout supplementation, few on the market approach the effectiveness of the Cellucor C4 Extreme offering. There is more caffeine per serving in this product than in many others currently sold to consumers, and it offers supplements that can give the brain added focus during workouts. With plenty of energy and proven ingredients, Cellucor C4 Extreme is a solid choice for traditionalists in the gym.

4.) Driven Sports Craze

One of the best ways to promote muscle growth is through the use of creatine as a workout supplement, and Driven Sports Craze offers more creatine per serving than many of its nearest competitors on the market. The pre-workout supplement is also one of the newest leading the charge against the inclusion of Arginine in its formulation, as the creators of the supplement prefer to use other agents when producing big pumps. That end, Driven Sports Craze 45 is notable for using citrulline and ascorbic acid to produce real results in the gym.

5.) BPI 1 M.R: One More Rep

The goal of BPI’s 1 M.R. pre-workout supplement is to increase the pump experienced by its customers through the use of Beta-alanine and NO2. It accomplishes those goals soundly, providing one of the best workout experiences of any product on the list. As an added value, the energy supplements used in 1 M.R. are specifically designed to give a rush of energy at the gym and then let the customer down easy, subjecting them to no “crash” that other products might require. 

Andrew De Silva

Diet Tips for a Healthy Life Blog 1 : The Basics of Dieting

Diet has to be the most important facet to obtaining your fitness goals. Whether looking to bulk up, lean up or just overall live a healthier life diet is the biggest facet that must be taken into consideration in order to achieve what you want. Understanding the key macro-nutrients is the most important first step to any diet.
Calories
A calorie is a measure of energy. When your body ingests food it converts it into energy for everyday tasks such as breathing, walking and all around living. Not to mention the excess calories you burn off when strenuous exercise is undertaken! The average adult burns around 2000 calories a day by simply living. You must look at calories depending on your goals. For example, if you eat 1500 calories, your body will be in a deficit and burn fat for energy. The opposite will occur if you eat more it is not this simple however and the most attention must be paid to the type of calories you ingest. 1000 calories per day of chocolate and nothing else will not lead to a healthier lifestyle! However, when exercising, lifting weights etc. your body will be able to ingest more calories and still  be in a deficit. This is why when looking to bulk you must eat for a surplus!

Carbohydrates
Carbohydrates are one of the 3 key macro-nutrients, and contain around 4 calories per gram. Carbohydrates are turned into glycogen in the blood and utilised as the bodies first preference for energy. This is why they are extremely important for your body to function properly. However, simple sugars will turn into glycogen quickly in your body and if not burnt quickly will turn to fat. This is why low glycemic carbs such as brown rice, oats or sweet potato are essential when looking to have long lasting energy as they break down slower in the body and give you a long lasting supply of glycogen.

Protein
Protein is another one of the key macro-nutrients and forms the building blocks for our bodies. We are actually made up of proteins and this makes it essential to ensure we get enough through our diets. They also contain 4 calories per gram and are found in foods such as chicken, beef, lamb and fish. Adequate attention must be payed to the amount and type of protein we get through our diets and this will be discussed in future blogs.

Fat
Fat is probably the most unfairly scrutinised macro-nutrient! You will always see new products claiming to be low-fat yet contain a significant sugar increase from the full fat version. Fat is simply another nutrient for our bodies just like protein or carbohydrates. It is simply the fact that fat contains 8 calories per gram which gives it the bad name. It is simply important to avoid saturated and trans fats found in fast food and to ingest good, unsaturated fats found in nuts, fish, beans, lean meats and many other foods! these assist in the lubrication of joints and many other tasks which help avoid many problems later in life. In fact, eating too little fat can actually cause a number of health problems. So, try not to think of fat as your mortal diet enemy, but rather a helpful counterpart in the pursuit of your healthier lifestyle! 

Overall, controlling the macro-nutrients above and manipulating them to your advantage will be the greatest asset to achieving your fitness goals and I will show you how to do this in future weeks!

James Hallab

Layout

We have decided to create a blog about fitness. We will be posting about 5 different topics; diet, body transformations, motivation, supplements and workouts. We have chosen to do this topic as fitness is imperative in maintaing a healthy physical, psychological and emotional part of our lives. As a group we have discussed our use of colours, backgrounds, logos, tags and the layout.

For colours, we have chosen to base our blog colours on blue, as it a uni sex colour and represents a free, healthy spirit.

Layout and template wise, we have chosen to do something simple and easy to read yet will still attract the readers. We have done this by creating a image of person in a yoga pose with a background of a lake. The colours range from many blues to yellow sunset. This allows the reader to interact with the blog and get in the mood.

The tags we will be using will mainly relate to our post, but everyone will include 'fitness' as this is a fitness blog and our aim is to get a continuous amount readers viewing our blog.

The logo we have chosen is a simple black image of female running and a male lifting a weight with the word 'Fitness' below. This relates to our blog as it a fitness blog and is simple as our layout is.

Below is a image of what we intend out layout to be, thing may be altered through the weekly posts.

Annalise Dracopoulos.