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.

For more information please visit our website at:

http://mexuk.co.uk/

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.

For more information please visit our website at:

http://mexuk.co.uk/

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.

For more information please feel free to contact us at:

http://mexuk.co.uk/

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

Foods and Drink to Avoid after 9pm

No matter what body building regime you are following, whether you want to lose fat or gain muscle, there are certain foods and drinks that should be avoided after 9pm.

If you get into the habit of having these foods and drinks after 9pm you may be waiting longer to have the physique you want.

However, it isn't bad to snack at night before bed, choose foods that promote lean tissue building and fat loss.

As we go through the foods to avoid we will also provide you with alternatives that you can enjoy.

Here are the foods and drink with their healthy alternative:

Milk

Lactose is a sugar which you don’t want in your system late at night. Milk is a good source of protein and calcium, however, the lactose will keep you awake due to trouble digesting.

Alternative: Lactose-free protein shake, it has a higher protein content than milk.

Pasta

Pasta is one of the most highest in calories of carbohydrates. The calories from consuming pasta are more likely to settle around your stomach.

Alternative: Spaghetti squash provides you with the same taste and texture as pasta but with a fraction of the carbohydrates. Top the spaghetti squash off with your favourite sauce.

Chocolate

Chocolate is high in both sugar and fat, as well as caffeine. For those who are quite sensitive to chocolate you can lose a lot of sleep, this can then prevent your body from recovering from your workout.

Alternative: If you are looking for a quick chocolate alternative then try mixing a chocolate protein shake with one egg white and popping it in the microwave for 90 seconds. There you have a quick fix chocolate brownie.

Pizza

In a survey pizza has been ranked as one of the most craved foods by dieters. Due to the amount of calories in pizzas you get a double dose of both carbs and saturated fats as it sits in your stomach at night.

Alternative: Hard boiled eggs, these are great for the body with muscle building protein minus the calories that go along with consuming a pizza.

Chilli

When using a healthy chili recipe it can be good for you, however, too much chilli isn’t. At 9pm it can result in heartburn which will stir you from your slumber.

Alternative: Vegetable soup, a small bowl is a low calorie alternative that keeps fat from building up.

Lots of Meat

A bit of protein is good before bed as it helps to retain lean muscle and promotes a speedy recovery. However, overdoing it can lead your body to take time when digesting which can cause you to stay awake.

Alternative: Turkey meat, try 20-50 grams for best results. It also contains a sleep promoting amino acid called tryptophan.

Chinese Takeaway

The MSG found in a lot of chinese food acts in a similar way to caffeine and can make for a restless night. Whatever you order from the takeaway will always be higher in carbs and fats to be part of a healthy diet.

Alternative: If you do end up giving in to temptations then order the food of your choice without the sauce (avoiding MSG) and have it served with vegetables (steamed) instead of rice.

Celery

Celery is a diuretic, meaning it makes you pee a lot. Eating this before bed will cause you to have a restless night due to getting up and going to the bathroom.

Alternative: Broccoli and cauliflower are the perfect alternatives as they are low in carbs. They are an ideal late night snack and are crunchy too!

Fruit Juice

Fruit juices such as, orange juice, mango juice, passion fruit juice etc. are very acidic which can cause heartburn in those who are sensitive to it. That is something you should definitely avoid if you want a peaceful nights sleep,

Alternative: To get rid of your craving for sweetness, mixed berries with cottage cheese are great.

Best Foods for Bodybuilding

Some of the best foods you can eat when bodybuilding are that of high protein and low fat. They include meats, fish, poultry, pasta, bread, dairy, nuts, seeds and oils. A bodybuilders diet is crucial to their progress when training. In the spirit of giving, we thought we would provide you with a list of the best foods to eat when in training:

Meats, Fish and Poultry

• Tuna
• Salmon
• Chicken Breasts, skinless
• Deli Roast Beef
• Turkey Breast
• Extra-lean ground beef (broiled)
• Pork Tenderloin
• Halibut

A tip for pork and beef: make sure you cut off all visible fat.

Pasta & Breads

• English Muffin
• Bran Muffin
• Brown rice (cooked)
• Oatmeal (cooked)
• Rye Bread
• Plain Bagel
• Whole grain cereal
• Whole Wheat Bread
• Whole Wheat Crackers

Dairy

• 1% Fat Cottage Cheese
• Egg Whites
• Swiss Cheese (low-fat)
• Fat-free Milk
• Low-fat Cheddar Cheese

Nuts, Seeds & Oils

• Almonds
• Flaxseeds
• Olive Oil
• Dry-roasted Peanuts
• Walnuts

The majority of vegetables are the best bodybuilding foods (as long as you don’t fry vegetables excessively). The best ways to cook any of your foods include baking, steaming and boiling.

Bodybuilders also need nutritional supplements to help them progress at the pace they want and need to. For more information please visit our website at:

http://mexuk.co.uk/

Sports Nutrition and Supplements - Part 2

Continuing on from last weeks post we’d thought it would be good to share with you some of our other products that we supply.

Gluta-Max

Mex Gluta-Max takes L-Glutamine to the next level. L-Glutamine being a very versatile supplement, increases cell volume and protein synthesis. It decreases protein breakdown and optimises growth hormone secretion and immune system. However, when used on its own, glutamine may not work for everyone and often needs to be complemented with other products, e.g. taurine and creatine. The reason for this is the speed of digestion and bioavailability of Glutamine varies from person to person.

Daily Sport

Mex Daily Sport is a comprehensive formula of all the essential micronutrients vitamins you need in a sufficient amount. Don’t underestimate the importance of micronutrients. Every vitamin and mineral plays a key role in thousands of biological processes, either as a direct participant or part of enzymes and complex structures. Being deficient in just one vitamin compromises your bodies homeostasis and disrupts its normal function. The best way to make sure you are getting all the vitamins needed to function and be healthy is to take multivitamin supplements.

Thermoshred

Mex Thermoshred increases your metabolic rate and speeds up fat burning whilst preserving muscle mass. It sustains your energy and motivation to go through your workouts even when you are on a strict diet. Mex Thermoshred curbs your appetite and and keeps your mood up. It also helps to promote Thermogenesis, Fat Burning, Muscle sparing, Energy & Endurance, Weight Loss, and Water Reduction. Mex thermoshred is a combination of methylxanthines,  thermogenic and diuretic herb and  bio-active ingredients that work together to support energy levels and physical performance weight loss.

No-Max

No-Max is a potent performance and intensity activator. It has been designed to set your focus on your goal bring you to your full potential. No-Max contains four components that have been constructed into the right dose and proportion to interact with each other for a super strong and effective pre workout drink. The four separate components in No-Max are;

• Energy Charge which increases your concentration, focus and gives you energy to go faster and longer.
• Blood Infusion Matrix opens up the “valves” to allow massive skin bursting pumps.
• Rapid Creatine Complex gives you strength and power and shortens the time for recovery between sets.
• Volumax increases the blood plasma and improves muscle cell hydration, allowing the delivery of the other nutrients, intensifying the pump and keeping the muscle in optimal state for intense, heavy workouts.

For more information on any of our products please feel free to contact us at:

http://mexuk.co.uk/