Should I use machines in the gym ?

This question has been posed to me by friends quite a few times. If you are a beginner, senior citizen, injured athlete or bodybuilder i think machines are the way to go. If you are looking for raw strength, durability and a bullet proof body for combat / martial arts use them as accessory work at best and stick with free weights. 

What should I eat to lose weight ?

All in all you can eat everything in moderation if you are active. The main thing is to understand what your body needs at which point and be smart about what you put into your mouth. If you start counting calories or avoiding some food groups altogether, you might be a victim of some elaborate scheme.

Macronutrients

The main energy sources of the body are fats, carbohydrates and protein which are also called macronutrients. When you are inactive and your body is not challenges the main source used for energy by your body are fats. 

How much time should I spent at the gym?

Short answer is half an hour to one and a half hours three times a week to see substantial changes based on your goals over time.  Read further for details.

How to get the most out of your gym

As my dear coworker who is sitting right next to me is just starting out in fitness again after university and I have been there I thought it would be helpful to write up some tips on how to get the most out of your gym based on my experiences. Main tips are having a goal, a plan, staying local, keeping distances short & paying a little more than average to have trainers and equipment available when you roll in to get clanging and banging. Hope you enjoy the read, leave a comment if that is the case.

Skins A400 two year review

I have owned a full set of A400 gear for two years now. I acquired the set before the Dublin Marathon in 2013 and I am happy with it. If you are considering this considerable spenditure on sports clothing, here is some insight for you before you put it into your cart.

Optimum Nutrition Whey Protein vs. MYPROTEIN Whey Protein

This is to give you an overview of two of the main protein brands which I am personally using and what to get if you are just starting out. The low price, slightly lower quality version with a wider range of flavors is MYPROTEIN. The market leader, higher controlled and distributed version is optimum nutrition. Cooks might want to choose MYPROTEIN over optimum nutrition as large quantities will be easier to store and the wider range of flavors leaves more options to create various nuances in your cooking.

Training bands

This is a quick overview of my personal experience with bands, what they can be used for and how much they cost. 

Workout Chains

This is to give you a quick overview what chains can be used for in your exercise regime. You can appl them to bodyweight and barbell movements for different purposes. All in all chains are a good tool for intermediates to deevlop their strength further.

How to increase your bench press

Basic formula is life a healthy life style, bench press, have a goal, have a plan, use incremental overload, stick to the plan and do not injure yourself. Keep doing this for a couple of months or even years and then you will have increased your bench press. Good things are always simple and a bit more detail follows for the interested.

Wendler 531 6 month review

Thi is a short summary of where I am at after being 6 months an the 531 workout. So far progression is positive, but first cracks start to show which have to be monitored and, if persistent, countermeasures will have to be taken.