Chest Building Exercise

1. Lie on a flat bench as if you were doing a bench-press. With a smaller bar, usually the ones with curved hand areas, place your hands toward the center for better results, with your index fingers about 5 inches apart.

2. Place the bar between the nipple region, and move it only about one inch above your face, and then behind your head, and as close to the ground as possible. Then pull it back to it's starting position, keeping it about an inch above your face/chest at all times.

3. For beginners bodybuilders it is better to start at 10 kg (5 kg each side), Then gradually work your way up to 20 kg.

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Top Bodybuilding Tips

• Measure your current body weight and body dimensions.

• Consult a certified trainer or read relevant books (if required); if you have any special needs or conditions consult your doctor.

• Set yourself realistic goals and draw up a detailed plan for your bodybuilding program - monitoring it as you go along.

• Find a gym/instructor where you can do your workouts.

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Spice up your scrambled eggs!

Breakfast is the most important meal of the day, so why not spice it up with this recipe for spicy scrambled eggs.

Ingredients:

• 2 large whole eggs and 4 eggs whites
• 1/4 of an onion, finely chopped
• 1 whole red chilli (or chilli to taste), finely chopped
• 1 clove garlic, finely chopped
• 50g cottage cheese
• Pinch of mixed herbs
• 2 slices of whole brown bread

Method:

Take a small non-stick frying pan and spray a small amount of olive oil cooking spray onto it. Grab a small mixing bowl and add the 2 eggs and 4 egg whites. Whisk until the egg and egg whites have mixed together. Then add a quarter of an onion, 1 clove of garlic and 1 whole chilli (finely chop all). Next add the 50 g of cottage cheese and a pinch of mixed herbs. Whisk until completely mixed.

Heat the frying pan at a moderate heat, and add the contents of the mixing bowl. Place your bread in the toaster. Gently stir the contents until the eggs are scrambled. When the mixture is cooked place the toast on a plate, and place the scrambled eggs on top of the toast.

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A Recipe for Muscle Building

Fillet steak with baked sweet potato chips, steamed greens and a light peppercorn sauce.

Ingredients:

Olive Oil
1 Sweet Potato, cut into chunky chips
1 Sirloin Fillet Steak
1 tbsp Red Wine Vinegar
125 ml Beef Stock
2 heaped tbsp 0% fat Greek yogurt
Freshly ground black pepper
Broccoli and Green Beans (Steamed)

Nutritional Content:

Calories - 557 kcal
Protein - 38.8g
Total Fat - 25.5g
Carbohydrates - 44.6g

Method:

1. Place 1 tbsp of olive oil in a small roasting tray and place into the oven, heated at 200 degrees celsius. Hard boil the sweet potato and then bake for 30 minutes.

2. After the sweet potato has been in for 20 minutes, season the steak, then try for 2-3 minutes each side. When cooked, place the meat aside and rest for 5 minutes.

3. Tip any remaining oil from the pan, then add the red wine vinegar and beef stock. Leave to bubble until the liquid has reduced by half, then place the 0% fat greek yoghurt and pepper into the liquid.

4. Serve the steak, chips and vegetables - Bon appétit!

For more information please feel free to contact us at:

http://mexuk.co.uk