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Category Archives: Exercise and Fitness

Low reps vs high reps

  1. Low reps vs high reps

    Hi all, I was just hoping for some advice on low reps vs high reps.

    I workout at home with dumbells and a kettlebell. After warmup I usually cycle alternate muscle groups on weights with or without a bench (so 3 sets each chest/back, bi/tri, etc) splitting muscle group exercises with cardio (shadowboxing) and ab floor exercises (russian twist, plank, etc).

    I know that if I want to really build size I’d need to suck up the cash, pay for the gym and get access to the bigger weights for low rep exercises, but to be honest my main intention is more toning/definition than packing on mass or size. My question is am I shooting myself in the foot sticking with the weights I’ve got instead of pushing forward to the big stuff? I am still stressing my body, i.e. the last few reps of the second and third set are near-fail, but for some stuff like bench press I’m getting up to higher reps.

    So for instance lateral raise I’m doing 3 sets x 18-20 reps @ 15kg each arm, bench press 3 sets x 30 reps @ 15kg, kettlebell clean and press 3 sets x 10 reps @ 16kg.

    Any thoughts?


  2. You are definitely in the extreme endurance/ stamina range there, and I would advice getting more weights or using the weights in more intense ways.
    15 kg is not much for bench press, but have 15kg on your shoulders feet on the bench and do push ups suddenly it becomes a lot more intense and 30 reps will drop fast.
    There are always ways of making things more intense if needed, slow reps was one of mine recently. Of course getting to a gym with loads of kit is good or alternatively getting more kit for at home as I did.

    If you think you can, or if you think you can’t, you’re probably right – Henry Ford


  3. Thanks for the advice. I’ve been doing essentially the same routine for the last year almost and just recently decided to step it up to the next notch, I was getting slack on pushing myself. Having a kettlebell’s certainly made a difference and I’m trying new variations (like the one-arm row where you’re essentially in a spread out downward dog position lifting the weight off the floor).

    I think you’re right though, I’d love to give some super heavy lifting a go but not quite prepared to stump up the fee for a gym at the moment, so home weights it is. I’ll try the slower reps. Maybe the next stage would be some 10kg plates so I can move up to benching 20/30kg with each arm.


  4. Variety is the spice of training, sorry with a username like yours I couldn’t resist, mine being so tame and all.
    I change my weight routine every 8 weeks almost religiously and know most respond best to changing between every 6 -8 weeks, those more gifted to power generally shorter, the rest of us longer.
    Change can be style of session, exercises or both. Being more than a bit crazy I tend to do a mix most times.
    Most people start out doing the same thing for a long time, I did the same thing for years as a school child and got good at those movements, nothing else, and virtually no gains at all.
    Kettles are good, I have a variety of them and rate them as very useful, if somewhat pricey. There are many ways you can make them feel heavier, throw and catch or single hand work are a couple. I like doing single arm swings where I let go at the top and catch it with the other hand, have to be confident about your lower back strength for this one.
    Leverage and impact are good ways to shift intensity, changing squats for overhead squats where you have the weight at arms length overhead or jump squats are ways to make lighter weights work you harder, be very sure you have good form and can withstand the impact before trying these of course. I don’t know how old you are but if you are at pre bone fusing age, keep impact to a pessimistic level.
    Of course nothing beats adding more iron. I can shift more on the simple movements without complications by a long way and there is something very nice about looking at an absurd amount of inanimate metal that is sat there minding it’s own business after you have finished giving it hell to move it. Maybe that’s just me, but I doubt it.

    If you think you can, or if you think you can’t, you’re probably right – Henry Ford


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Chorizo crusted haddock, with cheese sauce, carrot and swede rosti and roasted tomato

Chorizo crusted haddock, with cheese sauce, carrot and swede rosti and roasted tomatoes, all for 580 cals!

Ingredients: (this made a decent sized meal for 2)

400g haddock fillets (349cals)50g chorizo (166cals)
one slice of bread with crusts cut off (56cals)
one lime, zest and juice (20 cals)
1 garlic clove (4cals)
5g parmesan cheese (25cals)
salt and pepper

some grated carrot and swede: as little or as much as you like-mine came up to 170 cals
1 garlic clove (4cals)
rosemary (you can use whatever you like though)
1/2 tablespoon oil (60cals)
plenty salt and pepper

200mls skimmed milk (68cals)
2 laughing cow light cheese triangles (50cals)
40g smoked cheese (130cals)
5g cornflour mixed with a little water (18)
salt and pepper
(i put a few dried onions in as well)

tomatoes (40 cals)

Total 1160/2= 580 cals each

Method

1) Zest and juice the lime. Pour the juice ove the fish and leave to one side
2) grate root vegetables, add in chopped rosemary, plenty salt and pepper and one of the cloves of garlic. Use the half tablespoon of oil and sweat these down gently in a pan. Transfer to baking sheet and press down firmly (in hindsight, I think I would use an egg to bind next time, as my rosti didn’t really stick together, although still tasted lovely. Maybe potato as well, but this would obviously increase calorie count). Put them in the oven until they’re done :-)
3) dry fry chorizo (has enough fat of it’s own!) and add the piece of bread, torn into pieces. cook for a few minutes, then leave to cool for about 10 minutes.
4) blitz the chorizo/bread in the food processor, adding a clove of garlic, the parmesan cheese, lime zest and salt and pepper to taste
5) put your fish on a baking tray, along with the marinating juices and top with chorizo breadcrumbs. Throw some tomatoes on the tray and put in the oven. I cooked mine for 18 mins and if I’m honest, the fish was a little dry!
6) meanwhile, heat milk in pan and add smoked cheese, cheese triangles, salt and pepper and onions (if you like). Once melted, stir in the cornflour paste untilo thickened!

The fish recipe is adapted from the hairy bikers recipe-it’s worth checking out some of their recipes, as many of them can be adapted to low cal!

If anybody gives this a try, let me know what you think!

15 year old boy- body weight workout routine

Hey guys I’m a 15 year old teen, weighs 122 lbs and 7-9% body fat. I’m looking to build some muscle mass and get toned. I need a list of exercises and how many reps I should do, and also a recommended diet plan. Please be specific. Thanks.

Please look at this video from YouTube to get an idea of how I skinny I look like now and how I want to look like.
http://m.youtube.com/watch?v=3hUuiczC6zg

How would you?

How would you?


  1. Depends what you are using it for…..you could try doing a search there are a lot of ideas about, here is an example http://www.minimins.com/slimming-wor…ce-recipe.html (white sauce recipe!!!!)




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New Orlando Facility To Train Your Clients For Half Rent

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Charlotte’s Final Embarkment to Target! Success Express and EE Days

THURSDAY 12TH JUNE – SUCCESS EXPRESS DAY
TOTAL SYNS USED – 3

BREAKFAST –
HEB Sachet Oats So Simple Multigrain Honey
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0% Fat Natural Yoghurt
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SNACK –
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Peach

LUNCH –
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2 Boiled Eggs
Mixed Baby Leaf Salad
Pepper
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DINNER –
Steak
Baked Beans
Fried Egg
Spinach
Red Pepper
Courgette
Red Onion
Mushroom
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Pickled Red Cabbage
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SNACKS –
Fat Free Fromage Frais
0% Fat Natural Yoghurt
1 Tesco Finest Meringue Nest – 2.5 SYNS
1 TSP Choc Shot – 0.5 SYNS
HEB 1 Hifi Bar

EXERCISE –
2 mile walk to and from work
10 min AB workout