300 Workout Routine

The 300 workout isn't gonna turn you into a Spartan warrior overnight...It will however provide you with as challenging and rewarding a workout as you've had in awhile. The physiques of Gerard Butler and the rest of the cast of the movie are testatment to the effectivness of the 300 routine when performed as part of a well thought out training and nutritional plan.

Mark Twight who devised the workout is the first to admit that it isn't intended for the faint hearted or out-of-shape. But for those with adequate training experience this 300 rep monster workout may be the one to shock the body into new growth.....

The Workout Itself:

The workout consists of the following 6 exercises who's reps will add up to a total of 300. (The goal being to finish in under 20 minutes!)
1. 25 pull-ups
2. 50 deadlifts with 60kg (135 lbs)
3. 50 push-ups
4. 50 box jumps (24-inch box)
5. 50 floor wipers with 60kg ( 135 lbs) (Lots of demo vids on Youtube)
6. 50 clean and press with a 16kg (36lbs) kettlebell (or dumbell)

7. 25 more pull-ups

After the workout:

Obviously with such a taxing routine adequate rest and proper nutriton/hyrdation will be vital to promote speedy recovery.

8 hours of sleep a night alongside regular high protein/complex carbs meals and optional supplementation will prove best for this.

So thats it! Short and sweet. If your an experienced gym goer looking for something new to try give this a go nd let me know how you get on!

All the best

Pat

patrickdivilly@hotmail.com

Breakfast Smoothie

Here's a quick list of ingredients for a nice little breakfast smoothie thats convenient, healthy and most importantly tastes great! Just throw the following in a blender.....

1. 100g's Oats
2. Tablespoon Flax seed
3. Handful of Blueberries
4. 250 ml's Low fat milk
5. 1 Scoop Whey Protein (Vanilla or Strawberry)
6. Tablespoon Peanut Butter
   

Simple as that. Slow releasing carbs, fast and slow acting proteins, antioxidants galore and some healthy fats all in this tasty drink...a great start to the day!


Until next time,Enjoy :)

High Intensity Interval Training

High intensity interval training (HIIT) is a form of cardiovascular training proven to burn fat nine times faster than regular cardio and in a shorter time! It is an ideal option for those who wish to lose a few pounds without spending hours partaking in conventional cardio exercise which can be monotonous and hugely time consuming. Also known as the Tabata Protocol, HIIT was originally developed by the head coach of the Japanese speed skating team (Dr. Izumi Tabata). The goal of HIIT is to improve performance in intense short sessions which generally last between 15 and 30 minutes.

Studies have shown HIIT to increase metabolic rate for up to 24 hours after training due to excess post-exercise oxygen consumption. Which in layman terms means you'll burn more fat throughout the following day! HIIT has also been shown to help prevent type-2 diabetes by substantially improving insulin action in healthy young men.

After warming up the participant will complete six to ten repititions of high intensity exercise on a cardiovascular machine of their choice. These repititions are seperated by active rest (medium intensity exercise). During the high intensity exercise the participant should be working at a rate close to maximum intensity while during the active rest periods they should be looking to work at around half maximum intensity. The work to rest ratio as well as the number of repitions performed will vary depending on the participants level of experience and goals. After performing the desired number of reptitions (at least six) the participant will finish up with a cool down.

Beginners or those relatively new to exercise should bare in mind that this is an advanced training principle. Thus a good work to rest ratio would be 1:3. A beginners HIIT programme might look something like this:

5 minute warm up (approx 50% of max effort)
30 second sprint
90 second jog
30 second sprint
90 second jog
30 second sprint
90 second jog
30 second sprint
30 second jog
30 second sprint
90 second jog
30 second sprint
90 second jog
5 minute cool down (approx 50% of max effort)

This routine could be performed with any cardiovascular activity in the gym, on the road or in the water! Six to eight sets would be ideal. But remeber to push yourself hard on the sprints! This will bring you above your lactate threshold, where you need to be to lose those unwanted pounds!

As you advance you can bring the work to rest ratio down to 1:2 and then 1:1. The original Tabata protocol which was designed with Olympic athletes in mind had athletes working at a 2:1 work rest ratio!

So give it a go! It's shown to be more effective in burning fat than regular cardio and is certainly alot less time consuming! As always any questions or comments are welcome. E-mail me at patrickdivilly@hotmail.com
All the best,
Pat Divilly

I am a Champion! A little motivation....

4 Quick Nutritional Tips!

No matter what your fitness/health goals are good choices relating to the foods you eat will be pivotal in your success. The foods you eat and your attitude to food in general can make or break you! So with the importance of good nutritional habits in mind heres four quick principles to think about....

1. Plenty of Water!
The importance of water cannot be overstated. A massive 60% of our bodie's are made up of water and while we can live without food for anywhere up to a month without water we wouldn't last a week. A loss of water even as low as 2% of our bodyweight can severly compromise our physical and mental performance. Caffeine, alcohol and even some sports drinks can further lead to dehydration. For this reason proper hydration is essential, especially for those partaking in strenuous physical activity. We should all aim to take in an absolute minimum of 2 litres of water a day and anywhere up to 4-5 litres depending on bodyweight, humidity and activity.

2. Eat like a caveman!
A good rule of thumb when looking to distinguish 'good' food's from 'bad' is to think like a caveman! If the food doesn't grow or eat something that grows then don't eat it! Our ancestors lived off of fish, meats, fruit, vergetables and nuts. Modern day food's are filled with salt, sugar, additives and preservatives that do our bodies no good. It is said that on average 60% of what we ingest everyday we were never meant to consume! Members of the few tribes left in the world who follow a 'cave man' diet are said to have exceptional health, strong bones, healthy skin and teeth etc. By eating natural whole foods we fuel our body's with nutrient rich foods as opposed to eating 'empty calories' in junk foods that quickly lead us to crash and feel tired and miserable.

3. Never skip breakfast!
You've been told it since you were a kid and for good reason! Breakfast IS the most important meal of the day. When you skip breakfast you'll undoubtedly become tired much earlier when your brain and body run low on fuel. Ideally you should look to combine a complex (slow digesting) carbohydrate like oatmeal or bran with a clean protein like eggs or a protein shake. Add a piece of fruit and your starting your day with the best foot forward!

4. Regular Meals
Many are skeptical when they hear that eating five to six meals a day proves much more effective in improving physical performance, aiding weight loss and improving overall health than the conventional three meals we are raised on. Feeding your body six small meals a day effectively teaches your body that more food is on the way and your metabolism will speed up so more calories will be burnt. So on top of breakfast, lunch and dinner you might add two to three smaller meals during the day to ensure your eating something every two to three hours and your body is burning calories at an accellerated pace!