Saturday, 28 March 2015

My Goals Update + New Weights Workout

Welcome to 5.14 Fitness, 

Today I will be posting about how my workouts are going and how I have achieved my goals. 

As I have said, I planned to do Insanity 3 times a week followed by 20 minutes of weight lifting. On the other 3 days, I planned to do weight lifting followed by an abdominal workout. Instead, I have been doing something a little different but still has the same results hopefully. I have also introduced a new weight lifting workout that I will share with you. 

I still follow that basic plan I set, however I have made a few differences to fit in with my schedule. Here is my full week plan:

Monday- 40 mins Insanity followed by 20 mins Weightlifting
Tuesday- 45 mins Weightlifting followed by 15 mins Abdominal workout
Wednesday 25 mins cardio followed by 20 mins Abdominal workout
Thursday- 40 mins Insanity followed by 20 mins Weightlifting  
Friday- 25 mins Abdominal workout 
Saturday- 50 mins Weightlifting  
Sunday- Rest

As you can see, I have 3 core workouts: Cardio, Abdominals and Weightlifting. I do 3 of each every week in order to focus on all the groups. I make sure that I do not have 3 days in a row of weights, as it is important to have a recovery period for your muscles to grow. As I often do not have time for Insanity on Wednesdays like I planned, I do a 25 minute cardio circuit training video which I found on Youtube.
I am still focusing on my Triceps and Biceps and looking to lower my body-fat percentage like I wanted to. This plan Is what I am trying to do every week, however sometimes there are complications and I try my hardest to make up for them. I will post now and again to say if this plan is working and If i am doing too much or too little ( I don't know yet!). I you have any improvements to my plan, I would love some feedback.  

Now onto my new Weightlifting plan. It is called The Ultimate 6-week Home Workout. I am doing it because it only requires dumbbells and a bench, which is what I have. There are 3 parts to it : A legs and shoulders day, a chest and back day and an arms day. I am currently only doing the arms day 3 times a week . I am replacing the other days with arms as I am focusing on that group. 
I do this workout 4 times a week- the full thing on two days and half on the other two ( 3 in total ) . I ma starting straight away on week 2 as week 1 looks a bit to easy. 
Here it is:

Week 1-2       Week 3-4      Week5-6
Standing Biceps Curl                       
2*X 6-8            3 X 8-10       4 X 10-12
Overhead Triceps Extension            
2*X 6-8            3 X 8-10       3 X 10-12
Incline Curl                                      
2 X 6-8            2 X 8-10       3 X 10-12
Weighted Bench Dip                        
2 X 6-8            3 X 8-10       4 X 10-12
One-Arm Incline Preacher Curl                
2 X 6-8            3 X 8-10       3 X 10-12
Lying Triceps Kickback                  
2 X 6-8            3 X 8-10       3 X 10-12
Reverse Curl                                   
3 X 6-8            2 X 8-10       3 X 10-12 

I will keep you updated on this workout. Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

Monday, 23 March 2015

Sorry ! + new workout

Welcome to 5.14 Fitness, 

Hey guys sorry for the lack of content over the last week, however there is a good reason behind this: I have just had a tone of school work and exams to revise for and catch up on so my priorities did change slightly over the last week and I appologise for this. 

So as you can imagine I have also not really been exercising as I would normally, although I have been playing a lot of football so my cardiovascular fitness might not be effected too badly. As for my diet well yes I have been eating pretty much what I like but I would not say it has been too different to normal.

This is literally just a quick post as feel like I need to share what has been going recently, I will leave the image of a workout routine I found on pinit that I am trying out, so do have a go at that and feel free to let me know how you find it.

Everything to be back to normal by next week sorry again for inconvenience, remember to check out other posts, comment plus one, and to follow me, also if you want me to check out your blog or website leave a link for me all following to be returned- work hard and peace!


Saturday, 14 March 2015

Cardio - What To Do? Part 1

Welcome to 5.14 fitness, 

Today I will be posting about Cardio and the different ways in which you could do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! 

The NHS states that a 19-64 year old adult should do at least 150 minutes ( 2 hours 30 minutes ) of moderate-intensity aerobic activity such as cycling or fast walking every week, or, 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week. You should really aim for this to be deemed healthy and fit. However, I understand it can be difficult. 

All of us live different lives, and therefore we only have space or time for certain things. Because of this, it can be hard to find what exercise we are able to do or what interests us. It can be hard sometimes to find the right sport that keeps us motivated and eager. Whether it is badminton to hockey, there is a sport out there for all of us: you just have to find it. 

Unfortunately, even if we find the right exercise we may still not be able to do it; work or other past times might restrict us from getting to places or doing the things we want to do. I myself would love to do some kind of karate or martial arts, however I do not have the time, the money or the means of transport to get to somewhere which offers that. 

So, compromises have to be made and we have to find some sort of Cardio that we have time to do regularly, have the money to afford, the space to do it, and the motivation to carry on going. Finding this can be hard, and so the main options have to be clear and helpful.  To help myself and also you, I will be researching different sports and cardio methods and posting about them regularly- In order for us to have to have a wider knowledge of exercise and what the most effective methods are. 

In part 2, I will be going over the three most well known forms of exercising, Walking, Running and Cycling, and also talking about some well-known sports. 
Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace! 


Friday, 6 March 2015

Article- Balanced Diet

Welcome to 5.14 fitness, 

Today's post is going to be all about food and balanced diets. As I mentioned in my previous Weight Loss Journey post, a balanced diet is essential and it is important to know what to eat and how much.
Therefore, I read up on the NHS website and this is what I found on balanced diet. Remember, it is really important to know this and while it can be boring, it is also beneficial:

Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.
A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.
When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Most adults in England are overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups in our diet

The eatwell plate shows that to have a healthy, balanced diet, people should try to eat:
  • plenty of fruit and vegetables
  • plenty of starchy foods, such as bread, rice, potatoes and pasta
  • some meat, fish, eggs, beans and other non-dairy sources of protein
  • some milk and dairy foods
  • just a small amount of food and drinks that are high in fat and/or sugar
Try to choose a variety of different foods from the four main food groups.
Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish and fibre. Read our page on understanding calories
It's important to have some fat in your diet, but you don't need to eat any foods from the "foods and drinks high in fat and/or sugar" group as part of a healthy diet.

Fruit and vegetables: are you getting your 5 a day?

Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat at least five portions of a variety of fruit and vegetables each day.
There's evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.
What's more, eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on dried fruit in the evening to reach your five a day. 
Read our 5 A DAY page for more tips on how to get your five portions of fruit and veg.

Starchy foods in your diet

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Potatoes are an excellent choice and a great source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.
Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre white bread. They contain more fibre (often referred to as "roughage"), and usually more vitamins and minerals than white varieties.
Learn more from our starchy foods page.

Meat, fish, eggs and beans: all good sources of protein

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more by reading our page on meat.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more from our pages on eggs andpulses and beans.

Milk and dairy foods: avoid full fat varieties

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.
Learn more by reading our page on milk and dairy foods.

Eat less fat and sugar

Most people in the UK eat too much fat and sugar.
Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.
Don't get like this!
But did you know that there are different types of fat?
Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. Most people in the UK eat too much saturated fat, which can raise our cholesterol, putting us at increased risk of heart disease.
Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Read on to find out how to eat less saturated fat.
For more information on fat and how to reduce the amount we consume in our diets, read fat: the facts.
Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of foods. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.
Most of us need to cut down on foods high in added sugars. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry.
So there it is- you should now be an expert on balanced diet and how to eat healthy! Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace! 

Tuesday, 3 March 2015

Eating All Chewed Up

Welcome to 5.14 Fitness,

This is another post on diet and healthy eating, I was inspired for this post by the people that have asked me about dieting and the actual mechanics of it and this is something that I have kinda forgotten to mention and have just taken for common knowledge when it clearly isn't so apologies for that. This is something that I learnt quite a while back now so forgive me for getting confused.


Nutrients are things that nourish our bodies. Macro (the opposite to micro) means large so macronutrients are things that we should eat a lot of and should make up a large part of our diet. We need macronutrients for three reasons: energy, growth and repair. We all need this form of nutrition, but those who are involved in physical activities require larger amounts than those that are not. There are three types of macronutrients we need to know about:
  1. Carbohydrates. We can find these in bread, pasta, rice, potatoes and even things like cake and alcohol (however I would not recommend large consumption of these). These should be the largest portions of macronutrients as they provide us with the energy used for aerobic and anaerobic activities.
  2. Fats. Contained in butter, oil, as well as fatty foods and fried dishes. Should make up the smallest amount of macronutrients. These too provide us with energy but as fat is thicker and harder to break down it stays in our bodies longer and is therefore more likely to become stored energy e.g body fat. They should be kept in moderation.
  3. Proteins. Are in cheese, milk, eggs, meats and fish. They are used for growth and repair of muscles, they can also produce energy but this is not their main function. Are often consumed in mass for sportsman trying to increase muscle growth.

Micronutrients are things that we need in our diet to aid out bodies but in smaller quantities. Minerals and vitamins are the main forms of micronutrients. We require them to remain in good condition and to keep our bodies healthy. Vitamins are commonly found in fruits, ideal ones are oranges, apples, mangos, peaches and kiwis. Minerals are found in vegetables examples being carrots, peas, broccoli and cauliflowers. Our bodies cannot store these very well so they need to be replenished daily. Each vitamin and mineral has it own role and purpose to the body. They help get rid of illnesses and colds.Vitamin D in particular is vital to the body we find this in milk, eggs and cheese (which we also know are proteins so contain extra goodness). Vitamin D helps with the absorbing of calcium. We use calcium to increase bone density and keep them strong.

Water and Fibre

Water and fibre are not nutrients but are still necessary for a healthy and balanced diet. Water prevents dehydration as can be found in most liquids and lots of foods (but also from taps and shops). Fibre helps with the digestive system and with the removal of waste, it can be found in fruits and cereals.

Well I hope this helped with some of the basics of food. remember to plus one everything, follow me on Google plus and follow the blog by going to blogger and adding the blogs url to your reading list, please comment or get in touch if you want anything. Thanks for reading, please come again and check out older posts as well; work hard and peace!