Muscle Meals Direct' Blog

Cheat Meals Vs Refeed Meals

A cheat meal is normally a weekly/fortnightly meal that is high in sugar, fat or any unhealthy additives. People consume cheat meals to take a break from their strict dietary regiments that normally contain bland or less flavorful foods. What many don't realise is that cheat meals actually provide necessary nutritional benefits for dieting individuals (especially people on fat-loss plans). The key purpose of a cheat meal is supplementing any calorie deficit an individual is going through as a result...

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Reps, Rest and Results

Regardless of what body part you are exercising, it is always advisable to experiment with a variety of rep ranges and rest periods to see what yields the best results for you. Changing your reps and rest time also facilitates ongoing growth by your body from acclimating to a consistent routine. When adjusting your number of reps and rest periods between sets; you should always decrease rest time as you increase reps/decrease weight and vice versa. For instance, when working...

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5 Additions You Need in Your Diet

In this article, I will go through 5 foods that have made a huge impact in my progress as a bodybuilder while outlining the nutritional benefits these foods provide.   Oats Oats are a wonderful source of complex carbohydrates. Unlike simple sugars, complex carbs won't cause a spike in your blood sugar after you eat them. Oats provide a good source of slow burning energy, as well as many important nutrients such as fibre, selenium, zinc and magnesium. Oats have...

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9 Tips to Gain Muscle

It is pretty safe to say that most peoples' fitness goals are centred around having a muscular, lean physique. Getting to that perfect physique requires a lot of hard work and dedication. So here are 9 tips that outline the principles and keys to a successful bulking program. These tips can be used by everyone who is looking to gain muscle and perfect their physique. Pick Your Goal: Bulking or Cutting Unfortunately, there are a number of factors that make...

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Robert Whittaker - Time for the Title

Australian fighter Robert Whittaker has been making a name for himself recently by climbing up the rankings of the UFC middleweight division by adding another head to his 7 fight win-streak. Robert broke into the top 10 following his win against Rafael Natal in April last year. He has since risen to rank #3; taking out big names like Derek Brunson (#8) and Ronaldo Souza (#5) on the way. Prior to his recent victories, many thought that Whittaker couldn't keep up...

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Compound or Isolated?

Compound or Isolated? that is the question. If you are relying exclusively on compound exercises to grow muscle, you may not be utilising your full potential. Doing compound workouts will allow you to hit the most muscles doing fewer exercises, but this doesn't necessarily translate into building muscle at the most optimal rate. On the other side of the spectrum are isolated exercises. While they might not be as functional in terms of real world applicability. (When was the last...

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Veggies that Build Muscle

Recent research has uncovered that certain veggies can deactivate myostatin, a protein that inhibits muscle growth. Huge Vegetarians Many gym goers, or gains enthusiasts would imagine the physique of a vegetarian to lie somewhere between your common desk ruler and Christian Bale in the Machinist. This image might not be tabu for long though, as a recent German study has revealed that vegetables from brassica family have a chemical called glucoraphanin that when ingested turns into sulforaphane that deactivates muscle...

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How to Avoid Auto Eating

Why do we eat when we aren’t hungry? Why don’t we stop when we feel full? As humans we eat habitually, but can be triggered to eat by environmental influences. If this happens we may not notice how much we eat or that we are even eating at all. This mindless eating is known as 'auto eating' and it can lead to the consumption of unhealthy snacks and subsequent unintentional weight gain. So how do we avoid auto eating? 1...

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Dragging a sled: is it worth it?

There are so many benefits to dragging a sled it's not funny. If you are new to strength training don't add too much extra conditioning. Once you reach an intermediate level you can, and should, add in some strength endurance training like hill sprints, interval training, prowler pushes, or sled pulls. I was first introduced to sled dragging back in 2005 when a Rugby team mate started bringing his sled to training. I knew it would be a great addition to my...

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Benefits of High Intensity Interval Training (HIIT)

HIIT training is a useful tool for most individuals trying to achieve any transformational fitness goal. So what exactly is HIIT? Simply, it means you will work at high intensity (such as sprinting/jog on a treadmill, stationary bike, rowing machine etc) followed by an interval of low-intensity exercise (such as walking at a slow pace) or complete rest. Some of the key benefits of HIIT are: Excess post-exercise oxygen consumption - Described as an increase in the rate of oxygen...

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