Lowering Cholesterol with Aubergine ( Eggplant ) water

Cholesterol is a waxy substance found in the blood. Some cholesterol is necessary for good health, but too much cholesterol can result in serious health complications, including heart attack and stroke. According to "Mosby's Manual of Diagnostic and Laboratory Tests," a total cholesterol level of less than 200 mg/dL is ideal, 200 mg/dL to 239 mg/dL is regarded as borderline high and a level of greater than 240 mg/dL is defined as hypercholesterolemia and places you at increased risk of developing heart disease. When used daily for one month, eggplant water can reduce total cholesterol levels by up to 20 mg/dL, according to "Nutrition: Concepts and Controversies." Lowering high Cholesterol.

Managing your high cholesterol with eggplant water is not a substitute for medical care. Consult your physician prior to using eggplant water or any other home remedy to treat your high cholesterol.

MAKING EGGPLANT WATER

Step 1 
Wash and dry a fresh eggplant. Cut the eggplant into 1/4 inch to 1/2 inch slices.

Step 2
Fill a 32 oz. pitcher with water.

Step 3
Place the eggplant in the water. Put the pitcher in the refrigerator for at least 12 hours.

Step 4
Sip the eggplant water throughout the day. If you find the taste of the eggplant water unpleasant, mask the flavor by squeezing the juice of a lemon, lime or orange into the water.

Step 5
Drink 32 oz. of eggplant water daily for at least one month -- the minimum amount of time necessary to produce a reduction of total cholesterol levels with eggplant water, according to "Making Plant Medicine." However, eggplant water is safe to drink daily for as long as you and your doctor believe it is beneficial for you.

Drinking coffee provides lower risk of developing Type 2 diabetes??

Why do heavy coffee drinkers have a lower risk of developing Type 2 diabetes, a disease on the increase around the world that can lead to serious health problems? Scientists are offering a new solution to that long-standing mystery in a report in ACS' Journal of Agricultural & Food Chemistry..

Ling Zheng, Kun Huang and colleagues explain that previous studies show that coffee drinkers are at a lower risk for developing Type 2 diabetes, which accounts for 90-95 percent of diabetes cases in the world. Those studies show that people who drink four or more cups of coffee daily have a 50 percent lower risk of Type 2 diabetes. And every additional cup of coffee brings another decrease in risk of almost 7 percent. Scientists have implicated the misfolding of a substance called human islet amyloid polypeptide (hIAPP) in causing Type 2 diabetes, and some are seeking ways to block that process. Zheng and Huang decided to see if coffee's beneficial effects might be due to substances that block hIAPP.

Indeed, they identified two categories of compounds in coffee that significantly inhibited hIAPP. They suggest that this effect explains why coffee drinkers show a lower risk for developing diabetes. "A beneficial effect may thus be expected for a regular coffee drinker," the researchers conclude.

The authors acknowledge funding from the National Natural Science Foundation of China, the National Basic Research Program of China and the Chinese Ministry of Education.

Gym goers in Caracas, Venezuela GET CREATIVE

A man lifts weights made of rocks, construction bars and rusty car parts at an improvised gym in Caracas, Venezuela on June 24. As the cost of living in Venezuela's capital increases. 

More and more residents are finding creative ways to keep in shape without worrying about finding the right equipment or paying gym fees.

A man lifts weights made of rusty car parts in Caracas.

A man exercises his legs by using rocks as weights.

How To Maintain an Anabolic State.

Maintaining an anabolic state is a primary concern for every bodybuilder or lifter. Better known as the muscle building state, this ideal physical state can make a big difference in how the body develops and grows. 

Nutrition, metabolism and hormonal control are the most important factors in bodybuilding. However, there are different factors to focus on when maintaining an anabolic state for the body. The following tips can help you keep your body in an anabolic state.

Ensure Appropriate Nutrients

Proper nutrition is vital to proper bodybuilding. Any kind of deficiency can have adverse affects on the body. It is important to consume protein, carbohydrates and fats in the right ratios to gain muscle mass. This means consuming 50% carbohydrates, 30% protein and 20% fats. Protein, in particular, is vital in bodybuilding as muscle tissues are mostly composed of this substance. Growth of muscle tissues also depends on protein.

Another important rule in ensuring appropriate nutrition is never to miss a meal. This means eating the right proportions of food every two to three hours. This will ensure that your body gets the required nutrients and amino acids at the right time.

Get Enough Sleep

Another way to physically maintain an anabolic state is by getting adequate amounts of sleep. Sleeping allows the body and mind to undergo general restoration. Even protein metabolism is improved during this time. Inadequate sleep can lead to lethargic feelings and lack of motivation. This can stop your training progress and also puts the body in a catabolic state, where muscles are broken down. Sleep deprivation can also make you more prone to injuries. It can negatively alter brain activity by slowing down chemical activities and reaction time. Getting eight to ten hours of sleep can help you get the most out of your workouts.

Improve Hormonal Balance

The release of the growth hormone and testosterone, the sex hormone is vital in maintaining an anabolic state. The growth hormone is released from the pituitary gland’s anterior lobe. It is important for gaining muscle mass, losing fat, increasing kidney functions and improving stamina and sleep. Consumption of natural supplements, such as GABA (gamma aminobutryic acid), ornithine and arginine, is a good way to increase growth hormones.  

Testosterone has distinctive effects on the male body. This hormone is produced in the adrenalin glands and testicles. It helps to increase protein and also manages normal sexual behavior. High testosterone levels can enhance muscle growth significantly. Testosterone release can be enhanced through meals with higher fat content and an appropriate supply of vitamin C, boron, branch chain amino acids and zinc.

There are other factors that can help the body achieve an anabolic state, including reducing exposure to pollutants, especially cigarette smoking. It's also a good idea to minimize stressful situations and follow correct training programs.

PROMiXX The Original Vortex Mixer from @PROMiXXmixer

What can I say except I'm sooo excited to show you guys this new and intuitive product for all you protein shaker cup shakers. Are you tired of shaking protein powders and still finding there are LOADS of lumpy bit of chewy protein clumped together in the bottom of your cup? 

Well this has to be by far the best shaker we have seen and used thus far over the many years of using shaker cups. No more arm killing shaking left to do, No more caps popping open while you shake, No More lumpy bits after minutes of shaking. This bad boy has flown past all shakers ticking all the boxes in my opinion. 

I've got to admit, I am 110% sold with this beast and will be throwing out all my old cups. This thing will have your protein/gainers mixed in a few seconds at the touch of a button. Now you can keep your powers dry and just mix on the go. After an hour of a heavy big chest and triceps workout can you really be bothered to use a standard shaker? after trying the PROMiXX you won't be going back.

My Round Up out of 10:

Build Quality: 9/10 ( Only downfall is you can't see your measures )

Mix Quality: 9/10 ( because of the size the motor can only do so much )

Easy of use: 10/10 ( Just press the button )

This is a must for Gym Goers and Protein drinkers.

Get your PROMiXX Vortex Mixing Bottle/Protein shaker NOW!!

#BeastGangSportswear Coming Soon

Common injuries when locking out elbows.

How many of you can truly say that each and every time you attend the gym, you perform all exercises effectively and efficiently? if your answer was NO, then read on.

The problem with exercising and gym related activities are that sometimes you can develop bad techniques and form without even knowing. One of the most common examples of this is locking out at the elbows. Although this may seem minor in nature to you, it has the potential to bring about a combination and both short and long term problems and seriously impact on your training regime and goals.

How often do you consider what your arms are doing during an exercise? With so many conscious decisions to make in a short space of time, such as exercise and resistance selection, repetitions and sets required and breathing techniques throughout the movement, the degree to which your arms are bent doesn’t always feature highly in your importance list. The problem is; the ability to lock out your arms is possible in almost every movement. From the chest bench press to the back lateral pull down, there really is no escaping the issue.

Locking out your elbows simply means fully straightening your arm. When it comes to resistance training, this should be avoided at all costs. Although often subconscious, it is often prevalent with individuals that lift too quickly and cannot slow their movement before locking out occurs, or within individuals that are attempting to lift too much and utilise the locking out to take some strain off the target muscle and give them a moments rest. Regardless of the reasons for locking out, it is an unwanted action that can result in injury.

The Implications Of Locking Out Your Elbows
So why should you avoid locking out your elbows? For this question let us use a bench press example. During the top of the bench press you opt to momentarily lock out your elbows whilst lifting 100kg. At this exact moment the entire stress of the exercise is transferred to your elbow joints rather than the target muscles. Not only does this reduce the exercise intensity, as mentioned above, by providing a micro break during exercise, but the joints are placed under immense strain that can easily result in damage.

Furthermore, if you’re undertaking the 100kg bench press for 3 sets of 10 repetitions then your elbow joints are bearing the brunt of a 100kg force through them on 30 separate occasions and in quick succession. With this in mind, it’s easy to comprehend why injuries are caused quickly and exacerbated rapidly.

If you believe that you’re currently suffering from elbow pain as a result of locking out your elbows then a period of rest might be just what the doctor ordered. Although no one likes to be told they cannot exercise, the alternative of chronic elbow pain in the long term often makes the idea of a few days or weeks rest more favourable. Icing the elbow can also act as an effective short term pain relief mechanism. If your symptoms don’t subside with a period of complete rest then a visit to your doctor might be in order, although this is often only required in extreme circumstances.

And...
There you have it, another consideration factor to add to the mix when considering proper form. If you’re struggling then exercising in front of a mirror or asking a professional to monitor your form can quickly highlight and eradicate this issue. Often, simply being aware of locking out your elbows is enough to bring about a stop to it.

Although considering your elbows whilst at the gym doesn't seem like the most exhilarating thing to have on your mind during exercise, without it you might find that your regime is brought to an abrupt end with a tedious recovery period, so don’t overlook locking out! 

Words for today are, Concentrate, Focus and SLOW DOWN!. #BeastGang

The Deadlift Shrug Exercise Explained

Deadlifts by themselves are an incredible compound exercise which recruits nearly every major muscle group in your body. Although often considered a lower limb exercise, deadlifts have the ability to further enhance both upper body and core stability. What more could you really ask for? Now imagine if at the top of this deadlift movement you moved into a shrug. Not only does this add a further dimension to the exercise and further recruit major muscles in your shoulder and upper back region, but it also enhances your time under tension. As a result your muscular endurance levels will be elevated.

So what’s required of you during this duel movement? To commence, load appropriately a barbell and place this at your feet. Bend down and grasp this with both hands, utilising an overhand grip position. Your feet should be shoulder width apart. Maintaining your back in a neutral position, extend your hips and knees whilst driving the force through your heels. When you reach the top of your movement, bring both shoulders upwards in a controlled, shrugging motion before reversing the above movements. This is one repetition.

Deadlift Shrugs wtih Antoine Vaillant, Skip to 6.22


AND...
There you have it, the incredible deadlift and shrug combination movement. In a world where everything is governed by time, don’t allow your training sessions to suffer. All that’s left now is for you to think up a few more killer combinations of your own. Happy training #BeastGang

Want A Hugh Back Try These 5 Exercises

How many times have you looked around the gym and seen individuals with a huge chest and a practically non-existent back? It appears more and more individuals are only targeting the so called ‘beach muscles’ whilst at the same time neglecting other key body parts such as Back and Rear Delts. Not only does this look irregular to the eye, it can also create muscular imbalances and subsequent injury. And this seems to be a common scenario.

However, a cure can be found in the shape of these 5 key back exercises:

5 Exercises To Build A Bigger Back

1. Wide grip pull-ups: Be honest, how many of you thought dead-lifts would be first up? Truth be told, there’s no greater exercise to develop back width than the wide grip pull-up. Add further resistance ( with a Chained belt to add weight ) and you've got an exercise capable of giving you wings that can fly!

2. Dead-lifts: No back workout would be complete without mentioning this exercise. If you see someone with a massively dense back then you can guarantee dead-lifts will feature heavily in their workout. It also aids support to your key core muscles so it’s a win win. I must admit I am ADDICTED to deadlifts.

3. Bent over Row: The positioning of this exercise relies heavily on your core muscles and you may initially want to utilise a bench. Further variation can also be achieved by switching between dumbbells and barbells. The end results will be a huge middle back!

4. Lat pull-down machine: OK, so this exercise might not be as effective as the wide grip pull-ups, however, the bonus here is that variation can easily be achieved by altering your grip between wide, medium, close and reverse to hit the various regions of your back.

5. Shrugs: You may be thinking to yourself; ‘shrugs aren’t a back exercise’. It is important to remember however that some muscles have anterior and posterior elements, of which the Trapezius muscle is one, with the posterior region covering the top of your upper back.

And...
There you have it, 5 big exercises to get your back musculature working. Now you have the tools you need, why not put them into practice and start reaping the rewards. Go get it.

Bicep Curling with CT Fletcher .. is there a right or wrong way?

Yes there is, Just DONT SWING, Keep tight, keep going and FEEL THOSE PUMPS

How to Combat Lactic Acid Build Ups.

There are various dietary supplements that are purported to enhance exercise performance by reducing lactic acid levels in the blood during exercise. Most such claims are based on outdated beliefs about the effects of lactic acid on exercise performance.

First of all, the muscles do not produce lactic acid during exercise. They produce a very similar substance called lactate. Until recently, it was believed that lactate produced by the muscles during exercise caused fatigue by making the muscles too acidic to function properly. However, it has been discovered that lactate does not contribute to rising muscle acidity during intense exercise. What’s more, increased muscle acidity is now known to be only a minor factor contributing to muscle fatigue.

This does not mean that all supplements affecting lactate metabolism and muscle acidity during exercise are non-performance-enhancing. While lactate is not among the acids that contribute to muscle fatigue, and while muscular acidosis is only a minor factor contributing to exercise fatigue, it’s still a factor, and there are supplements known to enhance exercise performance by slowing the decline in muscle pH balance that is normally seen during intense exercise.

So Lactic acid is water soluble, so the more hydrated you are, the less likely you are to feel a burn while you workout and cause lactic acid build up.
Drink plenty of fluids while you work out. By the time you notice you are thirsty during a workout, you may already be dehydrated. Drink 8 to 16 oz. (236.6 ml to 473 ml) of water before you workout, then drink 8 oz. (236.6 ml) of water for every 20 minutes you workout.

#STAYHYDRATED 

Testosterone Boosters - Do they assist with building muscle?

If you've turned on the TV lately or you've seen advertisements, even on the side of the highway, the parkway, a lot of these companies are pushing supplementation, or aid in raising someone's testosterone levels. Testosterone is basically the most anabolic hormone in the human body. Both men and women have testosterone. Obviously men have more than women. That's why men are made the way they are, bigger and stronger and so on. But the key to testosterone boosters and understanding testosterone is that it is age related. If you know a young bodybuilder or someone young looking to put on muscle mass, you need not waste your time with a testosterone booster. If you're under the age of 30, because chances are you're going to be wasting your money. 

Testosterone boosters are specifically for those over the age of 30, 35. And every year after that it could be anywhere from one to two percent your testosterone begins to decline. By taking a testosterone booster, and these are herbs, natural nutrients and herbs, that stimulate your pituitary gland to begin to work with the luteinizing hormone to release more testosterone into your bloodstream. They work naturally. Do they work well? It depends on the formulation, but they do have the ability, if used properly, to allow your body to produce more testosterone, which in turn is going to allow your body to synthesis protein faster and make muscle faster, quite simply. Horny Goat Weed is one of them. Tribulus Terrestris is another. Yohimbe is another, and then there's a variety of other ones as well. And I've had clients over the years who work extremely well on one herbal formulation, while another got absolutely nothing out of it, so you need to try to see what works best for you, but these specific nutrients, if they're in the proper formulation, can definitely, naturally raise your body's testosterone levels. But you can also raise your body's natural testosterone levels by training properly and training intensely. 

In other words, all the nutrition in the world, all the protein in the world, the carbohydrates in the world, and even the supplementation in the world isn't going to do a thing if you're not training with intensity. So keeping your workouts about 45 minutes in duration, an hour max with heavy compound movements, like squats, dead lifts, bench press, bent over barbell, bent over. These are the types of movements that are literally going to cause your body to output a higher amount of testosterone. And even human growth hormone as well. 

Try taking some of these testosterone boosters as well, in combination with the intense workouts and you'll see some incredible results.

Arnold Schwarzenegger - The Comeback

Documentary on legendary bodybuilder and Hollywood actor Arnold Schwarzenegger. 
After an absence of five years, six times Mr Olympia winner Arnold Schwarzenegger makes a comeback and attempts to take the World Bodybuilding Championship for the 7th time.

How To Gain Weight

So are you struggling to gain weight?? Then fix your diet..

This is NOT rocket science. Just simple maths and consistency. Keep your protein UP based on how many pounds you weigh i.e. 1-2g of protein every pound you weigh. if you're still confused then you basically should be eating 2 125-150 grams of grilled chicken 5-6 times a day. Yes this is LOT of chicken, however the can replace 2 meals with protein shakes. As for carbs, along with each meal should be around 100g of rice, potato mashed or baked, pasta, along all this consumption should be complemented with a decent amount of veg and a LOT of fibre in your diet to keep your bloat down. 

Please note this is based on an average body builders weight of 16.9stone

Eight-time Mr. Olympia Ronnie Coleman explains the best way for you to build muscle and explores the difference between good weight and bad weight. He also shares his own diet and workout tips!

Mr Olympia 2013 Press conference - Feat. Phil Heath, Jay Cutler, Kai Green AND MORE

Generation Iron' Red Carpet with Phil Heath, Kai Greene, Mickey Rourke in Hollywood
Generation Iron - Full Movie - From Producer of Pumping Iron
Mr Olympia 2013 - Full Show

Generation Iron examines the professional sport of bodybuilding today and gives the audience front row access to the lives of the top 7 bodybuilders (including Phil Heath, Kai Greene, Branch Warren and Dennis Wolf) in the sport as they train to compete in the world's most premiere bodybuilding stage - Mr. Olympia.

Cast: Mickey Rourke, Arnold Schwarzenegger, Lou Ferrigno, Jay Cutler, Phil Heath, Kai Greene, Branch Warren , Dennis Wolf,Floyd Mayweather,Fitness,Bodybuilding,Karl Ess, Mike Tyson, Kali Muscle, Jeff Seid, Zyzz.

Mother Continues Weightlifting While 8 Months Pregnant

Lea-Ann Ellison is eight and a half months pregnant, the point when most mums-to-be take the time to relax and unwind before the little one arrives.

But this 35-year-old has other plans for preparing to go into labour. Lea-Anne, a CrossFit enthusiast from Los Angeles, posted photos of herself lifting heavy weights on Facebook while heavily pregnant and has since received a huge backlash from commenters.

Lea-Ann has defended her decision to lift weights in her condition, saying: "8 months pregnant with baby number 3 and CrossFit has been my sanity. I have been CrossFitting for 2 1/2 years and ... strongly believe that pregnancy is not an illness, but a time to relish in your body's capabilities to kick ass."

But some angry commenters aren't convinced that this is a safe exercise to do when only two weeks away from your due date. Josh Giannapolous said: "Cross fit? This goes way beyond a way of life, and right into an obsession.

"She is very selfish for endangering a life for her own personal gains and achievements. This is not a proud picture to post."

So - is this level of exercise safe to do so far along into a pregnancy? We spoke to a qualified midwife working in central London to find out the facts.

"National Institute of Clinical Excellence (NICE) and the Royal College of Obstetrics and Gynaecology (RCOG) guidelines state that women are fine to do moderate to light exercise during pregnancy, but to stay away from contact sports", she told us.

"The guidelines don't say anything specifically about weightlifting, and because Lea-Ann has been doing this for many years, I don't think there would be a problem with it. But that's unique to her situation.



"Obesity in pregnant women is a big problem at the moment, so in general it's good to promote women exercising during pregnancy. Each woman just has to look at their own situation and seek advice if they have any questions."

What are your thoughts??

What MOTIVATES you to hit the GYM?? Try These 13 steps and GET IT GOING!!

Joining a gym is easy. Sometimes, too easy as the promises made by the gym salespeople turn into visions of a newly-svelte you minus all the hard work in between. Often, after signing on that dotted line and committing yourself to a contract for a set amount of time, there comes a sudden realization that you have made an actual commitment and that even if you don't honor it by turning up, your wallet will still be actively contributing. Rather than grimacing every time you catch sight of your gym membership card, own up to your commitment and stay motivated about turning up regularly and achieving what you originally dreamed you'd do.

Put on your gym clothes. The prospect of going to the gym and pushing yourself can be intimidating, so break it down into smaller steps. Make a commitment to put on your gym clothes and get to the gym, and if you don't feel like exercising, don't. Tell yourself that you can just go home as soon as you get there. But odds are, once you're there, it won't be too hard to convince yourself to do 15 minutes of exercise. Just 15 minutes. Once you're done with those 15 minutes, commit yourself to doing just another 10. Keep pushing yourself incrementally.

2: Create a new habit loop with rewards. People who choose simple cues and set up rewards are more likely to exercise regularly. A good cue for going to the gym could be putting your keys under your gym clothes, so that you can't leave your house without handling them (and hopefully bringing them with you). A good reward would be to treat yourself to a latte or something similar, after you go to the gym. Eventually your brain will anticipate the reward and crave the process (going to the gym) that leads up to it. That being said, the reward shouldn't be so unhealthy that it cancels out your gym-going efforts!

3: Do a financial reality check. Consider the cost to you of not going to the gym. Each month not attended means that money is wasted without anything in return. And any equipment, private training sessions or clothing that you've already purchased is more cost without benefits gained by you. Tally up the total amount for a little shock effect––some of the costs you might have incurred already:

Shoes, equipment and clothing. If you didn't own the right workout apparel or shoes, you most likely purchased gear in order to make your visit to the gym more effective. Cross trainers or running shoes can run up to £200 a pair. Also, purchasing expensive boxing gloves or joint braces can add up quickly.

Personal training sessions. In some cases when you sign up for a gym membership, you may have fallen for adding in a few sessions with a personal trainer, especially if you were feeling motivated at the time. Have you made use of it? No? What are you waiting for then?!

Childcare or babysitting services. While some gyms offer free childcare, you may have already either paid for childcare services at your gym or shelled out dough for daycare. If so, this is a terrible opportunity to let go to waste, those hours free from the kids!

4: Try your clothes on. If the money you've already spent doesn't motivate you, perhaps trying to squeeze into your pair of jeans and still not managing it will. Get out all of those gorgeous clothes you wish you could fit into, plus the ones you're wearing but stretching unforgivably, and use this as a motivator to get yourself back into the gym. Take some photos of you trying to wear the tight clothes and stick them where you'll see them as visual reminders of what needs to happen.

Identify what size you really want to be. If you used to wear a much smaller size in high school but have swelled up since, don’t throw in the towel and just concede to your new size. The gym workout can help restore a figure you'd be proud of and can also bring back youthful energy. Of course, be realistic about the size you want to be––choose a size that is healthy and suitable for your gender, age and body type.

5: Buy some nice gym gear like Beastgang Sportswear to bribe yourself with. If you haven't already done so, head out to a store that stocks workout clothing in funky styles. Purchase a few key pieces in bright colors or cool styles that you'll feel good wearing. Since the gym is the only place you can wear these goodies, you have a new reason to go.

6: Be realistic about how often you can make it to the gym. If you started out with the idea of turning up at 5am every weekday but found out that this was really difficult to maintain while juggling kids, work schedules and your night owl ways, then it's time to refresh the expectations rather than completely give it all up. Another thing to consider is where your gym is––people are more likely to exercise when the gym is located near their home or place of work. If this isn't the case for you, investigate having your membership transferred to a closer gym if it's part of a franchise.

Look at your life's schedule. Where does gym have a place in it? Do you really need to be there for all those TV shows? Couldn't someone else pick up Freddie on Fridays? Or perhaps your java programming and drinking club is now not doing for you what it once did and you could spend that hour at the gym instead? There is always a little time somewhere to spare; mark down the times you will attend the gym in your calendar or digital diary and don't ignore these set times without a very good reason involving an emergency or sickness. Keeping to set hours develops a habit that you won't let go of.

Make use of weird hours. If your gym is open 24 hours a day, 7 days a week, use those odd hours when traffic is at a standstill and you can get there in half normal time to fit in your workout. Added bonuses include ease of finding a parking space, peace and quiet and less distractions.

Don't sweat the misses. Everyone misses things now and then but if you've started using missing gym visits as a reason to never go back again, that's just a cop out. Accept that you missed a few sessions, then get right back on that gym horse.

If you've been sick, let yourself off. Nobody should be exercising when they're unwell, let alone spreading germs around.

7: Take a leaf from those who train for the Olympics. Most sportspeople maintain clear, realizable objectives that are reached in the short term rather than setting endless long term goals without interim stages. Aim to set yourself a minimum goal and then raise the bar when you've successfully met that goal for a period of time. Decrease your gym time so as to increase it. Perhaps five days a week was too ambitious––how about cutting it back to once a week and seeing how you manage that for now? At least you'll be turning up and once the weekly turn-up is well established, you can think about edging it up some.

8: Buddy up. Ask your friend to come along and help keep you motivated. Going to the gym with a friend is often a fun outing and it's twice the motivation to get there and to keep going. Perhaps schedule in a post-workout coffee and chat to increase the enjoyment of the visit.

Can't find an interested friend? Consider teaming up with someone from work. If you have a similar work schedule, you could resolve to head to the gym immediately following work or during your lunch hour, if convenient. Or, make a friend at the gym and agree to turn up at the same time together.

Ask your spouse, partner or lover along. You could even create some friendly competition by seeing who can drop the weight or build muscle faster.

Invite the entire family. Make a pact to meet at the gym every evening (or five nights a week) for an hour workout. Take this notion one step further by creating a tracking chart that you can hang in the kitchen that tracks exercise or weight loss for further motivation. Don't get excited about family membership just yet though––see how things progress before forking out yet more money.

9: Switch up your workout. Perhaps you're going to the gym regularly but it has become ho-hum, a dull routine. By trying something new at the gym and getting off the usual equipment, you might be able to resurrect your motivation to keep going. A body that is used to a set level of exercise or routine needs new challenges and so does your mind. Keep your body guessing and you’ll continue to improve your level of fitness and end up having more fun.

Try a class. You’ve paid for more than equipment, so browse the different classes and give one a whirl. Most likely your gym offers a bevy of fun classes including cross training cardio and weights, kickboxing, Zumba and more.

Mix cardio and weights. If you’re a treadmill rat and simply like to get on, push a button and check out for 45 minutes, consider mixing up your routine by only jogging for 15 minutes and then checking out the free weights.

Sign up for extra boot camp sessions. Some trainers host breakout boot camp sessions that not only give you that extra fitness edge, attending one of these courses allows you to try something new and fun (like running through an obstacle course or punching a bag).

10: Stop blaming the gym and its "sales tactics". Sometimes it's easy to let resentment stop you from meeting a commitment to yourself––it's silly but it does happen at times. It doesn't matter if you think it's the fault of the gym for overselling the virtues––maybe they did, maybe they didn't, but deep down somewhere you wanted to get fit and this seemed like a good way to do it. By placing the blame back on the gym, you're ignoring the responsibility to take care of your own body. The gym's a business and really doesn't care whether or not you turn up; on other hand, your business is you, and you should care about turning up when it is about self-improvement.

11: Have recourse to visualization. Use mental imagery to motivate yourself. In your mind's eye, see yourself at the gym working out and enjoying it. See yourself achieving certain challenges that you'd like to overcome at the gym. Finally, close your eyes and see the figure you'd like to sculpt with all of your gym efforts, complete with yourself in an outfit you're longing to wear.

12: Listen to music. Make gym visits an occasion for wearing your MP3 player or iPod and listening to your favorite tunes, including new ones you'd like to hear more of. Music is a fantastic motivator and it's even more enjoyable when you can move to the beat at the same time. Many athletes train to their favorite music as it has a positive effect on the limbic system of the brain, causing your emotions to respond favorably to the exercise. And if you're not too keen on music, try the sounds of nature or simple instrumentals.

13: Work on the rest of your overall health beyond the gym. It's demotivating to bust your gut at the gym without seeing results. And it may be that your diet is letting you down or you're failing to get enough sleep every night. Good health and fitness are the result of paying attention to all needs physical and mental, so it's important that you're not neglecting other aspects

Eat healthily. If the gym provides nutritional services, make use of them. Cut down on the junk food and any excesses that you know are depriving you of healthy nutrients.

Sleep adequately. No amount of gym work will make up for sleep deprivation and the ravages it wreaks on your body over time.

Minimize alcohol intake and cut out the cigarettes. Neither recreational drug adds to your overall health.

THE IMPORTANCE OF REST DAYS : AND SOME TRUTHS ABOUT OVERTRAINING

We think there’s no possible way to over train in wakeboarding, right? The set is only 30 minutes long riding boat or an hour at the cable, so there is no way you can damage yourself by riding daily! WRONG.

The constant load on the body during wakeboarding can have some devastating effects.

How do you know you are overtraining?

1. You aren’t progressing, you are actually regressing. If you can no longer land the tricks you normally land, it takes more effort to do what was normally simple or routine, or if you feel sluggish with nothing to attribute it to (hang-over, heavy crosstraining, extended period off the water), you may be overtraining.

2. You feel restless, anxious, or have trouble sleeping. “When a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus (especially on athletic performance), even while at rest or on your off day. Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. Simply put, the body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels.”

3. Your muscles and joints hurt. Constant overuse can contribute to stress fractures, muscles strains, and an early onset of degeneration due to the constant forces on the body without any time for recovery. Muscles, especially, undergo Delayed Onset Muscle Soreness (DOMS), after an intense workout and may not show up until a few days after the initial workout, but can also be easily confused with improper training techniques or a microtrauma. It is important to differentiate the two, so any minor injuries can be given proper time and treatment to heal.

4. You are tired, have lost your appetite, lost muscle mass, and are irritable. Not a great combo, but are some tell-tale signs you’ve been training too hard.

So, what to do? 




Make sure you have at LEAST one day off completely. No activity.  Schedule cross-training and yoga/stretching/foam rolling so that the activity that requires the most effort (wakeboarding) is first, and the optional activities happen later. This will help prevent injuries caused by wakeboarding while  fatigued.

Listen to your body. If you are sore, in pain, fatigued etc. take the day off or commit to doing a lighter activity.

Use modalities like heat and ice, as well as proper nutrition and hydration to keep your body functioning at its highest potential. Massage, acupuncture, and chiropractic treatments are beneficial to help recovery times and aid in minor injuries.

Keep an eye out for warning signs to prevent any serious damage or injury.

5 Basic Steps to Muscle Building and Clean Gains

Are you looking to grow muscle mass, and burn calories more efficiently? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to adding muscle mass to your frame if you follow these BASIC steps CONSISTENTLY.

Step 1: Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories. I say EAT BIG - BE BIG

Step 2: Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams or about 6 to 12 ounces of protein every day.

Step 3: Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces.

Step 4: Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day. To help keep your protein intake high, one or two of those meals can be a protein shake.
Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes: 8 oz skim milk
1 banana
1 tbsp peanut butter
2 scoops of protein powder

My personal favorite - without powders: 
300ml Full Milk 
3-4 large eggs 
My sons Nesquick to taste. 
AND BLEND!!


Check this out - VIDEO

Step 5: Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

• Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios. 

• Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil. 

• Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many Omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines. 

• A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by .001 for maximum trans-fats; by .008 for maximum saturated fats; and by .03 for the "good fats." For example, for a 2,500-calorie diet, you would limit trans-fats to 3 grams or less, saturated fats to 20 grams or less, and up to 75 grams of mono and polyunsaturated fats.

Enjoy and Good Luck #BeastGangSportswear coming soon.

Ginseng - Feeling Fatigued, Weak or exhausted??

Ginseng root is a traditional herbal remedy that's been used in different places around the world for centuries.

Ginseng is very popular, with the UK market for ginseng products being worth around £8.3 million in 2009.

Fatigue, weakness and exhaustion:
Products containing ginseng root have been registered for the medicines regulator MHRA for the temporary relief of fatigue, weakness and exhaustion.

This registration doesn't mean there's scientific proof ginseng works, but it does confirm traditional use and good manufacturing standards.

Ginseng root should not be taken by children aged under 18, women who are pregnant or breastfeeding, or anyone who is allergic to ginseng.

Side effects of ginseng root include skin sensitivity and itching, trouble sleeping, upset stomach, nausea and diarrhoea.

Seek medical advice before starting any herbal remedy in case it causes problems with an existing medicine or condition.

Ginseng may interfere with blood clotting and could increase the risk of bleeding during an operation.

Ginseng research:
Ginseng has traditionally been used for a number of medical conditions. However, only a fraction of them have been properly researched.

There are several different species of ginseng, including Panax, Asian or Chinese ginseng, and Panax quinquefolius or American ginseng.

Some people use Panax ginseng in the hope that it will help with memory and concentration, but there's no conclusive evidence that it works, according to a systematic review by the Cochrane Collaboration.

Some studies have found that ginseng may help boost the immune system, especially when taken with a vaccine, or by elderly people recovering from an illness, but studies are inconclusive and more research is needed.

Several studies have also shown that ginseng may lower blood sugar levels, which could benefit people with type 2 diabetes. One 2005 study in the American Journal of Chinese Medicine concluded: "both American and Asian ginseng, including root, berry, and leaf demonstrate a significant potential in treating diabetes mellitus." People with diabetes should only take ginseng if recommended by their doctor.

Ginseng has also been studied as a possible way to improve mood and boost endurance as well as help fend off cancer, heart disease, fatigue, erectile dysfunction, hepatitis C, high blood pressure, menopausal symptoms and other conditions. While some of these uses are promising, the evidence isn’t conclusive.

Ginseng food sources:
There are no natural food sources of ginseng. Ginseng may, however, be added to energy drinks and foods.

Top 15 Fat Burning Foods

These are foods that start winnowing your waistline the moment they leave your fork and enter your mouth. 

They build muscle, promote fat burning, or simply use energy (i.e., burn calories) just to digest them! Stock up today.

Almonds and other nuts (with skins intact)

Build muscle, reduce cravings

Dairy products (fat-free or low-fat milk, yogurt, cheese)

Build strong bones, fire up weight loss

Eggs

Build muscle, burn fat

Turkey and other lean meats

Build muscle, strengthen immune system

Berries

Improve satiety, prevent cravings

Enova oil (soy and canola oil)

Promotes fullness, not easily stored as fat

Peanut butter 

Boosts testosterone (a good thing even in women), builds muscle, burns fat

Fatty fish (such as salmon, tuna, mackerel)

Trigger fullness, fire up fat burning

Grapefruit

Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes

Green tea

Fires up fat burning

Chili peppers

Spikes metabolism

Spinach and green vegetables

Fight free radicals and improve recovery for better muscle building

Whole grains (quinoa, brown rice, whole grain cereal)

Small doses prevent body from storing fat

Beans and legumes

Build muscle, help burn fat, regulate digestion

Whey

Builds muscle, burns fat