Author: Dr. Steroids

The dumbbell side raise recruits the middle (lateral) head of the deltoids, or in other words, the region to the side of the shoulders which is generally responsible for width. The side raise, when performed correctly, contracts the lateral head via shoulder abduction and is an effective exercise to isolate the head due to minimal secondary muscle involvement. The dumbbell side raise should be a great choice for at the beginning of a shoulder workout as a tool for fatiguing the lateral head prior to shoulder pressing. Execution of the side raise The side raise can be performed with various…

Aqua based workouts can be enjoyed and beneficial to a wide variety of people, even those who have sprains and minor injuries as the water based exercises are low impact unlike many on land movements. Water resistance also dynamically works the muscles of opposing as well as assisting muscle groups, as the resistance is a result of the denser environment of the water, opposed to gravity when on land. It is possible to have a highly effective aqua workout which helps strengthen the muscle of the body, as well as expel many calories over the course of a workout. If…

The big craze in the supplement industry in recent years has been the popularity of pre-workout supplements. Ever since the release of No-Xplode, one of the most popular pre-workout supplements, it seems each supplement manufacturer has created their own form of a pump-delivering, energy intensifying, focus enhancing pre-workout supplement. BSN’s No-Xpolode is a supplement containing creatine, nitric oxide and a bunch of caffeine, designed to intensify the users workouts. People loved getting some much-needed intensity in the weight room. No-Xplode became one of the top selling supplements on the market. Shortly after, competitors started jumping on the bandwagon and made…

As the dark and cold winter evenings quickly approach us, the shift in seasons marks the switch in periodisation phrases for many bodybuilders. Not every gym goer is familiar with training periodisation, although some may be implementing the method into their training plan without realising it! Periodisation is simply the cycling of various training methods with each phrase geared towards a specific goal. In bodybuilding the dietary, supplementary and possible performance enhancing drug use will also reflect the goal of the current phrase. As a basic overview, a bodybuilder may “bulk” over the winter months. The goal during this phrase…

Diet and training are obviously vitally important for runners who wish to improve their fitness and performance, but those who want to optimise their efforts may wish to look at specific supplements for runners once these fundamentals are in place. Middle and long distance running requires endurance from the cardiovascular system and many large muscle groups during training and events. As such, it is very taxing and requires plenty of energy. The following supplements are recognised as supplements runners may benefit from within their daily routine. Isotonic drinks During intense training and events the body loses electrolytes (key minerals such…

Do you have a healthy BMI? The Body Mass Index (BMI) is a calculation which determines a numerical index from comparing your height to your weight. The only two factors which determine the BMI reading is a persons height and bodyweight, and therefore does not take into account a whole host of other factors which would be ideally factored into an assessment of overall health and fitness. Below is the calculation which determines your BMI. BMI = weight (in kg) / height (in meters)2 So, for example, a person with a height of 1.8 meters and a weight of 70kg…

So called “hard gainers”; those trainees who struggle to gain body weight no matter how much food they shovel down their necks, often look for a weight gainer supplement to consume to increase the number of calories digested to induce weight gain. As with any supplement, a weight gainer should not be seen as a sole solution to your weight gain goals, real wholesome foods should always be favoured over supplement pills and powders. Weight gainer supplements should be seen as an additional and optional dietary item which can be added to supplement the overall diet plan. Supplementing with a…

A lack of regular activity in old age can contribute to many health conditions, such as osteoporosis, high blood pressure and heart disease. Maintaining an active and challenging lifestyle, both physically and mentally can even improve some diseases, and lead to an elevated and more positive mood. Older people with a lack of fitness ability and health disabilities may benefit from some form of increased activity, although such activities should be talked through with a medical professional. Anyone with an underlying health condition, have lead a prolonged sedentary lifestyle, or is of senior age should speak to their GP before…

Snacking is often the downfall of many people’s diets. Crisps, biscuits and chocolate are often to blame, so it’s a good habit to have smaller meals throughout the day, or allow for a healthy snack such as a piece of fruit with a low fat yogurt in-between meals. Below is a chart of the calorie content of crisps (per pack), and how various crisps compare to one another. Calories chart Walkers salt & vinegar 181 calories Walkers Quavers 87 calories Walkers Wotsits 101 calories Walkers French Fries 94 calories Walkers Monster Munch 123 calories KP Hola Hoops 177 calories KP…

Ever wondered how many calories there are in various fruit? Below is a chart which clearly shows the number of calories for popular items of fruit (remember some fruits have larger servings than others), displayed on a visual chart for easy cross reference. The calories are per item, and are estimated values. Five portions of fruit and veg are recommended per day to ensure optimal micronutrient intake. This intake should be from a wide spectrum of fruits and vegetables. Calorie chart Apple 96 calories Banana 105 calories Clementine 35 calories 10 grapes 34 calories Kiwi fruit 46 calories Orange 62…