ABS abs abs!!!

The 'winning recipe' for abs get told so many times over - and we see Men's Health covers painted in headlines about the 'perfect abs' - all the time! It's probably the most requested query, the most wanted group of muscles, the most adored part of any guy's body. Your stomach is either that of washboard abs, or you have a very unwelcome layer of fat. See, for most of us guys, unfortunately, this is where our fat gets stuck first. Not our bums, not in the neck, or thighs, no, no, always, straight for the stomach area!! Sure it frustrates us, because, very often, no matter how hard you train, or which supplements you take, you just can't get that perfect 6-pack. Or 8-pack. Lol. Even big muscled guys struggle with this - because, as you might know, getting bigger means you have to add weight first, then go through the strenuous experience of cutting the extra weight down again, and ripping open the muscles to appear sculpted.

My personal experience? Fix your diet first - consume foods that don't contain bad fats - watch out for good fats - and keep it lean when buying food.

80% of what I look like is based on what I eat.

Once you have that right, then you have to follow a few simple guidelines too. And Men's Health UK has set out a few of them:

http://www.menshealth.co.uk

• 07:00 Wake up to water

• Drink at least half a litre of chilled H₂O as soon as you wake. Muscles grow faster when hydrated and German scientists found drinking this amount at dawn boosts your metabolism by 24% for 90 minutes. Providing more energy for them to ‘bags' those early sun loungers.
  

• 07:15 30 crunches

• Keep your knees bent and feet an inch off the floor.
  

• 08:00 Pack on protein with microwave omelettes

• Blend two eggs with a tablespoon of diced onion and nuke for 2½ mins.
  

• 10:00 Grab a snack of raisins or a banana

• ...with a black coffee. Carbs and caffeine refuel your muscle glycogen levels 34% faster than carbs alone. It's not called an espresso for nothing.
  

• 12:00 Attack fat with a lunchtime cardio session

• Run at 40% of your max to warm up for 2 mins, then 95% of your max for 30 seconds. Drop to 40% again for 90 seconds – repeat these intervals 7 times.
  

• 13:30 Fill up with a salad

• ...of black beans, peppers, tomatoes, onion and sweetcorn, along with a simple home-made olive oil and lemon dressing. This encourages fat-burning while avoiding the trans fats found in shop-bought options.
  

• 16:00 Have a drink at your desk

• Sadly not a beer: it needs to be a 250ml whey powder smoothie, taken 90 minutes before your evening workout, so you digest it fully but still fuel your muscles.
  

• 17:30 Get in 30 mins more cardio

• ...then crunches and a plank combo move, says Matt McGorry, Peak Performance trainer (peakperformance.com). "A front, left-side and then right-side plank forces you to contract all your abs for long intervals."
  

• 21:30 10 close hand push-ups

• You've got time for 3 sets. Don't slack now.
  

• 22:30 Hit the sack to unveil your pack

• University of Chicago scientists found staying up late causes muscle cells to become insulin resistant – leading to fat storage around your belly. After a full day's workout your stomach muscles need ample time to grow for show.

Looking like a cover-model! Via / @MensHealthUK

Right. The best day of the week has arrived. Wooohooo!!! And when the sun shines I'm happy! Stoked! Now, just before we knock-off and enjoy the happy weekend vibe, let's quickly run through a few exercising tips to let your mind wander about, for the coming week.

Men's Health UK calls this the 'cover-model' workout.

http://www.menshealth.co.za

1. Leg Extensions (for upper leg work-out)/ 5 sets, 15 reps. Start heavy, finish lighter.

2. Calf raises (or anything to work on the calves);

3. Squats (4 sets; 8/ 10/ 12/ 12 reps);

4. Abs (crunches, or simlar- watch that your back doesn't arch, it has to focus on the abdominal area / 4 set circuit, 12 reps);

5. Bicep EZ Bar curls (4 sets / 10 reps);

6. Rope Pull Down (triceps / 3 sets, 12 reps);

7. Incline Chest (my favourite) / 4 sets, 10 reps - as heavy as possible, let someone spot you);

8. Shoulder Press / 3 sets, 10 reps;

9. EZ Bar bent-over rows / 4 sets, 8/8/10/10 reps;

10. Rowing*

*I always have rowing as my preferred cardio workout, since it doesn't burn muscle extensively. In fact, it helps with toning. These exercises are great for toning the muscles that people see first. Now, go ahead, have a safe weekend, and return on Monday @gym and motivated with some exciting new exercises to try out!!! Be blessed!

EZ Bar/Bent-over Row. /

Incline Dumbbell Press. /

Leg Extensions.

@FHMSouthAfrica / @Tayla Davis / GYM at home!

In the latest online publication of Men's Fitness they write about the do's and don'ts of setting up your own gym at home. There are many reasons people might prefer to gym at home, instead of the conventional, commercial local gym - costs, social phobia, and the limited access to weights/machines at peak times. Check out this article and read up about the rules Re gym at home.

www.mensfitness.com

* * *

Yesterday, I had the pleasure of filming 'behind-the-scenes' at the May cover shoot for FHM South Africa. Wow. This was my first visit to the set of an FHM shoot. //Girls wearing very little underwear, and mostly topless. Spectacularly Sizzling. Nice. One of the girls at the shoot was local model Tayla Davis (see pic here). She is from the Free State, but just relocated to Cape Town. Great girl, and awesome body! I wish her all the best. It was great meeting new talent.hehe =)

http://fhm.co.za

* * *

Now, another blog that's worth the read, is the Fitness Blackbook. Rusty Moore decided in 2007 to embark on a mission - to help people with 'regular' bodies and turn 'em into the "Hollywood Look." The guy is rather blunt, yet, better that he is straight forward. And, from my humble point of view, he does have some brilliant advice. He states that the 80s bulky look is long dead - for the bodybuilder look, there are plenty website that will cater for you - yet, the popular look nowadays is lean, ripped and healthy. And Rusty is your guy!

http://fitnessblackbook.com

Read This >>>

The book you need to read is called "Your Health at Risk" by Dr Toni Jeffreys. It exposes some hidden truths about dangers in everyday food, as well as misconceptions about certain diseases. For example, the theory relating to the spread of HIV/AIDS - that this 'outbreak' occurred at the exact same time as the beginning of vaccinations. And, furthermore, drug abuse causes the immune system to crash, which, consequently results in common ailments attacking the healthy blood cells in your body with complete collapse and death.

Another article, about the dangers of sugar in soda drinks, once again, mentions the link between a high sugar diet, and cancer. It has long been mentioned by scientists who investigate the causes of cancer, that sugar plays an important role in enhancing the growth of cancer cells. And, as we know, the pancreas bears the biggest brunt when it comes to the damage of a high sugar diet (i.e. diabetes).

www.wddty.com

Moderation is advisable, though, staying away from high sugar products, specifically soda drinks, is just better in the long run!

Hope your week is off to a good start!!!

Keep your nose clean / @Men'sFitness

via/ @Men'sFitness /

www.mensfitness.com/fitness/603

See the link for a response from Dr Steve about the use of the drug cocaine. Men's Fitness often publishes responses to letters from their readers. And this was sent by a 27-year old financial employee in NYC.

I will post another link to a book that draws from studies & scientific evidence linking HIV with drug abuse. A scientist from New-Zealand believes that HIV occurs (only) due to the crashing of an immune system. And states evidence that drugs, such as cocaine, attack the immune system, leaving it defenseless against any common illness. No evidence of any type of 'virus' that gets into the body, nor that it's even sexually transmitted. He refers to the outbreak of HIV in central Africa at the same time as vaccines are administered (his side note, vaccines also attack the body's immune system, and does the same thing that drugs do). Furthermore, the outbreak of HIV in 1981 in America is linked to an increase in the use of recreational drugs (mostly among homosexual men). I find articles like these fascinating, since it was recently discovered that the so-called swine flu was created by pharmaceutical companies in order to increase sales/profit from vaccines/medication. My point: Never to accept the 'popular info' on something at face value - in a capitalist world where consumerism is at the order of the day, companies need to make money - regardless of the expenses.

*On another note, to ensure you have better strength in your upper body, exercise those back muscles! Men's Health in London published this article:

www.menshealth.co.uk

Our back muscles* are often neglected when we gym - as with me, I focus mostly on chest, abs, shoulders, arms, and legs. Yet, our back muscles keep our bodies in good shape and helps with better posture. When we experience pains in the lower back area, it's often due to bad form/technique in training other parts of the body (such as arms/chest).

Via/@ MensHealthUK / Ref, "strenghtening the scapular retractor muscles (lats, rhomboids, middle and lower trap's) is likely the best thing you'll ever do for upper-body development."

The 'inverted row' seems to be one of the most popular exercises for back strength.

*I suggest this gym routine to increase back strength:

Day 1: Chest / Shoulders / Triceps

Day 2: Back / Legs

Day 3: Abs / Biceps

Day 4: Back / Shoulders

Day 5: Rowing / Swimming

On that fitness note, I'd like to wish you a happy & blessed Valentine's weekend. If you don't have a special person in your life, then make someone feel special. I bought chocolates & cake for all the ladies in my office, and further surprised them with flowers. Being alone is not always such a curse - it just means that you have the exciting anticipation of still meeting the right person! Have love in your heart (this weekend, as always), since it's the most powerful force we can emit.

Ref //'All for love,' Bryan Adams, Rod Stewart & Sting, from @The Three Musketeers (OST) //

"When it's love you give / then in love you'll live /

I'll be the rock you can build on / be there when you're old, to have and to hold /

When there's love inside / then there's a reason why /

I'll be the wall that protects you /

From the wind and the rain / From the hurt and the pain ..."

Image: From 2009 / Louis Botha Fashion Shoot (c)

The Weak Spot

Hey! It's almost weekend, unbelievable! And, as my previous post mentions, it's that soppy time of the year again where you feel real yuck if you don't have a partner. Ah well. May all the happy couples be blessed.

See, what upsets me is not necessarily being alone, but doing nothing AND being alone. I have to be busy. Of course, being with people I like helps to get your mind off depressing thoughts. My motivation is low at this point of the week - since most of my mates have steady relationships, and in my case, seeing a girl on/off (who does not even live in the city), makes matters awkwardly depressing. So while all my closest friends & their hangers-on jet off to romantic destinations/ hotel rooms, I would have to face this miserable city and find an excuse to be happy. Lol. It's not all that bad - I have a party to look forward to on Sunday. (Love Sucks). And a late Monday morning at work. Oh and then on Monday night joining John Vlismas on (radio) Jacaranda FM. Besides, when you have busy weekends all the time, it's a calming thought to face a weekend where I can chill out, read a book to inspire me again, jot down ideas to become that millionaire I wanna be, and plan ahead. Planning, planning, planning. Now, there's an idea. We are too lazy to plan. And those who plan, are those who make things look so easy. It just falls into place. So, if that is your weak spot, like it is mine, make a point of planning - write it down.

* This morning at gym - worked on the chest. Did not have as much energy - I am beginning to think that my best time to train is late afternoon, 4PM! I did that on Tuesday this week, and wow, huge difference in energy levels. So perhaps from now on - I'll do some rowing/swimming (other cardio exercises makes you burn muscle quicker) in the mornings, and heavy weights in the late afternoon.

Love Sucks! ;)

As a play on words, the "Love Sucks" party is happening this Sunday at Urban Tree in Jhb, and I'll be there with my camera crew to shoot the action for Vuzu. Of course, 'love sucks' is referring to the current series of Vampire-inspired material that is the hype. On another level, it could mean that you're not involved, and simply hating on all the love in the air. It's Valentine's Day on Sunday, which gives many companies a chance to sell an extra truckload of heart-shaped chocolates and over-sized, puffed-up teddy bears. And red roses. And love stories about vampires. Lol. Well, if you're in Jhb, join me, and 5fm DJs Poppy, Grant & Anele, Sasha M, and Roger Goode on Sunday evening from 18.00 at Urban Tree for a rocking party!!

Speaking of 'love' - How often do people fall in love with someone they can never really be with? How many stories/movies/books/poems are about this situation. I begin to wonder whether that is the way life works, or, whether we are just (sometimes) impatient and not willing to wait for the 'right one.' Some argue that there is only 'one' person to fall in love with - the others are all different versions of this person. Apparently, the first person you (really) fall in love with, is the 'love of your life.' So be it. Love is complicated. A complex web of emotions. And telling this person (the one you can't be with) how much you love this person, only makes matters more intense, for yourself. You can dream and wish, though, the reality of the situation might be too tricky to ever turn it into a reality. That is when acceptance is crucial. When you have to understand that in your heart it might always feel a little empty, but being strong, looking forward and believing in solutions, is honestly the only way to avoid getting completely depressed.

If all else fails, let's just party it up and rock on!!! :) :)

There's a tunnel. Now, see the light!

I spoke with a good friend in New York City earlier today - about finding the solution. A good colleague of mine taught me a few years back that we are faced with problems on a daily basis - though, looking at the problem, and complaining, is the easiest thing to do. The exciting challenge should be to look for the light in the dark tunnel. You'll find yourself in a pitch-dark tunnel non-stop, that's if you don't discipline yourself to open your eyes, and look for the light.

This mate of mine in NYC has been doing the same job for the last few years, and constantly feels bogged down, and depressed about not being able to progress into the right direction sooner. Although he enjoys the gym, and training, very much, he is still unsure of which direction to go to get out of his current, low-paying, boring job. My advice was this, train a little harder - use all your free time in the gym (spend all your money on gym & food), and get a brilliant physique. Then, knock on the door of every modeling agency, with the aim of doing shoots for fitness modeling/clients. With perseverance you/he will succeed. With a brilliant physique and, even average looks, he will still book shoots. These jobs will provide extra income, and he might be able to start studying. A short course or degree will enable him to leave the current job, and start pursuing his goals & dreams. Sounds simple. Yet, he questioned me about his looks and ability to succeed, "there are so many models here, I will never book shoots," and, "I just don't look good enough compared to all these models in NYC." Problems. Only staring into the problems. And yet, he has so much potential, just like everyone of us.

If my message is not clear enough today, then this is all I have to say, never, ever, moan or complain again if you haven't thought of at least 5 practical solutions for your obstacles/problems. If you focus on the solution, you will never see another problem in front of your face again!!

Have a blessed day!

XX

Another heads-up: Find the purpose!

Hi. Hello. Good morning. Good day! Amazing what a strong cup of coffee does to my energy levels - and a crisp breeze; Lol; lights up my enthusiasm for the day ahead!

Firstly, today is 3 Feb 2010 and my dear mother is turning 50. Whether us boys are mommy's boys or not, I think our mothers play the most important role in our lives. So, thank you, to my own very special mother, and to all mothers that care, nurture and listen to us through different phases of life. Showing appreciation - even when you don't always feel like it - will be rewarded. It's so cliched to say, "have gratitude," but honestly now, when you are grateful for things in your life, it simply gets multiplied. Tried & tested - when you give to others what you enjoy receiving, it will be given back to you (perhaps in a different form). Sometimes, ten times over.

One of the toughest challenges is to stay motivated. Or to find motivation. I spoke with a friend earlier today who felt directionless, and unsure of what to find for motivation. My advice: Get a piece of paper, right now, and write down - what do you enjoy in life, what do you love doing, what do you want to be/have; then, make notes of what you think you should do to attain those things. Well, then, get started!

There is really no excuse for not having motivation. When you have a plan, you'll have a purpose. When you have a purpose, you'll be motivated. And with motivation comes growth, which equals the ability to achieve success!

Dig into your heart - be happy for everything that you have going for you - whether it's health/fitness; a great partner; a job; or just the knowledge that you can do better. That's already a start. And don't be distracted - especially that thing where many of us spend plenty of time on - Facebook. Use it wisely, limit yourself. Don't chat online. I mention this since it was my own downfall into being distracted. The same goes for emails - allocate 3 specific times in the day where you read/respond to mails. Period. If you start to value your own time, and make every second be productive or useful, then people will also start to value that.

Find your purpose, and value your time. Get going!!! =)

XX

PS: Thanks, again, to Louis Botha for the picture attached.