Blog | Fit Force Gym Cavan Ireland

Blog

Some quick favourites

Posted by on May 23, 2012 in Recipes | 0 comments

Two Activia yogourts with a tub of cottage cheese. Yum Yum.   Please add your suggestions below and if thier good ill add them here.

Read More

Calculate Your Required Calorie Intake

Posted by on May 23, 2012 in Nutrition | 0 comments

Calculate Your Required Calorie Intake

BMR stands for Basal Metabolic Rate. Many variables will affect an individuals BMR, like sex, age, body size, body weight, and their metabolic uniqueness. If you use the BMR you can calculate your base calorie intake per day or per hour. The BMR variable for men is .42 The BMR variable for women is .35 If you multiply it by your bodyweight, you can find the calories needed per pound of bodyweight per hour. Example: if you are a man and you weigh 200 pounds, your BMR would be 200 x .42 x 24 = 2016. This means that you need 2016 calories per day just to maintain your current bodyweight with no activity at all. If you are an active person research has shown that the BMR...

Read More

How To Eat Like A Bodybuilder

Posted by on May 19, 2012 in Bodybuilding | 0 comments

How To Eat Like A Bodybuilder

Follow the meal plan detailed below. Spices can be used but not in extremes. Avoid thick or creamy salad dressings. Use salt sparingly. Avoid sugar at all costs; if you like sugar and cream in your morning coffee, try using skim milk and stevia as healthier alternatives. Eat a meal every 2 to 3 hours. Body-builders emphasize proteins matched with carbs; however, incorporating vegetables and fiber into your diet will also help sustain your health and keep you feeling full. If you miss a meal, you don’t get to make up for it at the next meal. Incorporate flaxseeds and flaxseed oil into your diet. Flaxseeds and flaxseed oils are available in many stores; you can also...

Read More

Back Muscles and Low Back Pain

Posted by on May 17, 2012 in Bodybuilding | 0 comments

Back Muscles and Low Back Pain

Soft tissues around the spine also play a key role in lower back pain. There is a large and complex group of muscles that work together to support the spine, help hold the body upright and allow the trunk of the body to move, twist and bend in many directions. Extensor, Flexor and Oblique Muscles and Back Pain Three types of back muscles that help the spine function are extensors, flexors and obliques. The extensor muscles are attached to the posterior (back) of the spine and enable standing and lifting objects. These muscles include the large paired muscles in the lower back (erector spinae), which help hold up the spine, and gluteal muscles. The flexor muscles are...

Read More

Loosening Tight Hamstrings

Posted by on May 17, 2012 in Bodybuilding | 0 comments

Loosening Tight Hamstrings

Tight hamstrings can limit your freedom of movement and increase your risk of injury. Here’s how to loosen ‘em up. Begin with a simple test. Stand up, bend forward at the waist, and try to touch your fingertips to your toes without bending your knees. If you can’t, then your hamstrings — the three muscles that originate at the glutes, run along the backs of your thighs and attach to your tibia — are probably tighter than they should be. Consequently, you have an elevated risk for low-back pain and knee injuries, and your performance in sports and exercise may be compromised. The good news? By incorporating a few simple techniques into your exercise...

Read More

Body Measurement Log

Posted by on Apr 28, 2012 in Bodybuilding | 0 comments

Body Measurement Log

To download a copy of this sheet click...

Read More