Snacks

Healthy snack ideas
Fruits & Nuts – This wonderful combination provides fiber and protein for a satisfying snack. Have a piece of fresh fruit and a small handful of nuts. A great twist on this one is fruit with nut butter spread on top.
Yogurt parfait – Plain, low-fat yogurt with fresh fruit mixed in. Using plain yogurt you control how much sweetener you add. Also try adding a dash of vanilla or some cinnamon for different flavors. For a heartier snack add a handful of cereal or granola.
Popcorn – Pop your own light popcorn for a great, tasty snack. You can even be adventurous with spices. Try adding curry, onion powder, or anything else you like after it’s popped.
Hummus & veggies – The chickpeas in hummus offer lots of good fiber and protein. It has no cholesterol and is a very fulfilling, tasty snack.
Ants on a Log – Be a kid again and enjoy celery with nut butter and a few raisins or cranberries on top.

Tips from our Personal Trainer - Juan Matthee

Fat burning 101

Firstly. ..weight loss and fat loss is two very different things...weight loss is the loss of weight in the form of fat, muscle, water...where as fat loss is what it suggests its the loss of unwanted fat

The science is fairly simple. .. your calorie output must be greater than the input. .. meaning that your activities during the day must burn more calories than you are consuming. .. say your calorie intake is 1500 calories per day...then calorie expenditure must be around 1800-2000 calories per day...leaving you in a devesit of 500 calories...this will be best and safe way to go about your daily intake and output. ..

Foods that makes the magic happen faster: low gi carbs such as - oats, sweet potatoes,  rice, green veggies (think broccoli)
Quality lean proteins - chicken breasts...lean mince, fish, eggs, lean red meats, whey protein
Good fats - omega 3 is the way to go...avo's, extra virgin olive oil, milk, nuts

Those are the macronutrient you need in everyday life...out of these you plan a diet or meal plan... these foods will make fat burning more attractive for the body to adapt too... the science is - agood quality protein, a good low gi carb that can sustain blood sugar levels and good fats thatregulates hormoans and healthy brain function.

Tips: prepare meals in advance to avoid eating junk just to get through the day
Eat smaller more frequent meals throughout the day 4-6 meals
Drink lots of water to help digestion and fat burning.
Never skip breakfast
Eat a big healthy breakfast to kickstart metabolism.

Inside story of Ronny Moore

Bodybuilding in Van Der Stel Sports Centre

Inside story of Ronny Moore

I’m a Personal Trainer that has always loved bodybuilding but have only recently started. I have been a rugby player that stopped after my last injury, after I have recovered & did all my rehab I started doing bodybuilding. I started my bodybuilding career in 2012 with my first show @ the IFBB Muscle Mania in June. Because it were my first show I had the opportunity to compete in 2 line-ups, I competed in the Novice over 75kg & the over 90kg open line-up. In the Novice line-up I came third & the over 90kg line-up second. After that I have competed @ the IFBB WP Provincials were I took part in the Classic Bodybuilding line-up, where I didn’t do very well came seventh. It were a real eye opener for me, knowing that I would have to work harder & eat cleaner so that I can compete at my best for 2013.

I recently competed in the IFBB Cape Classic  were I took part in the over 90kg line-up were I stood up to a well known athlete in the WP where I came second but have had the best condition I have had so far in my short career, were very pleased coming second to my competitor knowing that I have gave my best.

What’s next ?

At the moment I’m busy prepping for the IFBB Battle Of The Titans on the 29^th of June, where I want to try & get in a bit bigger but also as dry as possible. At the IFBB Cape Classic I weighed in 98,6kg, my goal is to try & weigh between 102-105kg.

Training

I’m training 7 days per week which some of the days contain of 2 sessions. Starting my day with early cardio, abs & calve exercises, then later during the day. Usually I do cardio 5 days per week for 45-60 min & then end it off with … either 4-5 ab or calve exercises. I’m also doing 5 weight training sessions, closer to the show I will move up to 6 days per week adding 1 extra day for legs.

Mondays – Morning cardio & calves, weight training session chest & hamstrings.

Tuesdays – Weight training session quads & shoulders.

Wednesdays – Morning cardio & abs, weight training session calves, traps & forearms.

Thursdays – Morning cardio & calves, weight training session upper & lower back.

Fridays – Weight training session biceps & triceps.

Saturdays – Morning Cardio & abs.

Sunday -  Morning cardio, abs & calves.

Supplementation

I’m believe in taking vitamins & minerals, it’s very important keeping your immune system on a high level.

After training sessions I also use BCAA’s & L-Glutamine helping with muscle recovery.

I also make use of a fat burners & a pre-workout shake before training sessions.

Prep diet.

Meal 1 – Oats & eggs

Meal 2 -  Basmati rice with lean chicken breasts or lean mince.

Meal 3 -  Basmati rice with lean chicken breasts or lean mince.

Meal 4 -  Basmati rice with lean chicken breasts or lean mince.

Meal 5 -  Broccoli & Cauliflower with lean chicken or steamed hake.

I’m a big believer of keeping things simple, not complicating things to much.

Last words

Never settle for anything less than your dream, work hard, eat clean the rest will come.   

Guy Wanting To Gain Bigger Muscles

 Tips from our Personal Trainer - Ronny Moore

Guy Wanting To Gain Bigger Muscles:

Work your biggest muscles. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.

Add: Squats, Deadlifts, Pull-ups, Bent-Over Rows, Bench Press, Dips & Military Press to your workout.