Saturday, 7 January 2012

Weightlifting Vegetarian

Many people think that being a vegetarian is a no, no for weightlifting. The reason for this has nothing to do with going to the gym and busting out the weights and is more to do with the nutritional side of weighlifting.

This is a huge myth and there are many weightlifing vegetarians out there who manage to carry out their lifts and increase muscle mass with ease, this being said a weightlifting vegetarian does have to take more notice of their diet.

While a weightlifting vegetarian doesnt have the meat intake that supports the body's requirements for protein as meat is a huge protein provider, there is ample protein opportunities for non meat eaters. For those that find themselves short of protein from their vegetarian diet there are also supplements too.

A vegetarian who enjoys weightlifting and wishes to bulk up can take whey protein shakes, or if they dont want to have ANY animal products there are now soy protein isolates as a protein option. Alternatively the protein options available to include in their diet are:

  • Wholemeal Bread - av. 3.5 grams of protein per slice
  • Quinoa - 18 grams of protein per cup
  • Beans - one cup is around 13 grams of protein
  • Soy products - one large glass of soy milk is 7 grams of protein (there is Tofu and other Soy variants)
  • Nuts - Protein amounts vary in nuts but the level of protein is great (you can even use peanut butter)
  • Eggs - If you dont mind your eggs then there is ample protein in them
You can also find protein in rice, pasta and other general foods. The only difference between a weightlifting vegetarian and a meat eater is that a vegetarian has to take extra care in reviewing their protein intake to ensure they get enough from their food.

Sunday, 1 January 2012

New Year Workout

So you have had an enjoyable festive season, one that has caused the midriff to grow to a somewhat uncomfortable level. While you enjoyed the holidays you now have the problem of achieving your New Year’s resolution to rid the extra weight you put on and a little more to get back to that trim self you wanted.

Well for those of you reading the above the time has come to try the Muscle Power Shop New Year workout, a workout that will really help you trim those pounds and get buff for the beach.

This New Year workout has been created solely for reducing the fat on the body and trimming up those muscles, it is a workout that you will both enjoy and see benefits from.

So what is this New Year Workout?

This workout should be completed three times a week, preferably every other day (example Monday, Wednesday and Friday).

Day 1 – Chest, Triceps and Abs

Barbell Benchpress 4 x 10
Incline dumbbell press 4 x 10
Dumbbell flys 4 x 10
Tricep dips 3 x 10
Skull crushers 3 x 10
Stomach crunches 3 x 30

Day 2 – Back, biceps and cardio

Lat pulldowns 4 x 10
Deadlift 4 x 10
Pull ups 4 x 10 (start with 4 x failure and work up to 10 if you cant do 10 for each set)
Barbell curls 3 x 10
Dumbbell hammer curls 3 x 10

Day 3 – Legs, shoulders and abs

Barbell squat 3 x 10
Lunges 3 x 10
Calf raises 3 x 10
Shoulder press 4 x 10
Dumbbell lateral raise 3 x 10
Dumbbell rear raises 3 x 10
Stomach crunches 3 x 30

If you carry out this New Years workout while also maintaining a healthy diet (this still means eating well, but the right foods) then you are sure to see a difference in weeks rather than months.