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Tricep Builder : Parallel Dips

Grasp the handles with an overhand grip a little wider than shoulder width. Lower your body down with an upright torso and elbows close to your sides. When your elbow angle is near 90 degrees or less, (your comfort level will vary) press back up keeping the upright posture and flex your triceps. Repeat for […]

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Are you growing enough muscle? (Part 2)

Bad Technique: You’re doing the right exercises, but are you doing them right? If you want to place the maximum amount of stress on the muscle, and prevent serious injuries, you have to execute every movement with good form. Don’t copy what others are doing in the gym, this is how bad habits spread. Here are […]

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Are you growing enough muscle? (Part 1)

Calories: Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger. Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle […]

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Calcium Sources

Calcium is part of bone health, but it’s not the only component. In fact, high dairy consumption may not reduce risk of bone fractures and a heavy dairy intake could contribute to prostate and ovarian cancers. Strong bones are made by multifactoral approach, and vitamins A, C, D, B12, K,magnesium, and phosphorous are essential components. Leafy green vegetables likemustard greens, kale, and chard can […]

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Eggs

Whole eggs, not egg whites. While egg whites are protein-rich, they lack all the amazing nutrition that is found in the yolk. Whole eggs are one of the most nutritionally dense and balanced foods you can eat. Why wouldn’t they be? I hope this doesn’t sound off-putting, but it’s reality. When you eat an egg, […]

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Try These Healthfoods

Raw Mixed Nuts  All-in-one food…protein, fat, carbs Vitamin E (helps lower cardiovascular risk) Omega-3 fatty acids (especially in walnuts) Rich in L-Arginine (may help improve blood vessel function) High in fibre Quinoa Contains all of the essential amino acids making it a complete protein Gluten free, complex-carbohydrate source (quinoa is actually a seed… it is not a grain) High […]

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Compound Exercises vs Isolation Exercises

A compound exercise is any exercise that involves the use of more than one major muscle group at a time. Typically, there is one larger muscle group that ends up doing the majority of the work, and then one or more smaller muscle groups that are recruited secondarily. Here’s a list of the most common compound exercises along with the […]

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How to Do the Wrist Curl

Start out by placing two dumbbells on the floor in front of a flat bench. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor. Use your arms to grab both of the dumbbells and bring them up so […]

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New Year Goals For Health & Fitness

Be Specific Instead of saying “I’ll do more cardio this year,” be specific about your goal. List as much detail as possible for ease of tracking your progress. You need to state your goal as well as a means to accomplishing it. A better solution would be “I’ll do 30 minutes of cardio, 3 times […]

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Common Failures During The Off-Season

1 Not Eating Enough First off, I have to say that women tend to fall victim to this mistake a lot more than men. The reason behind this is that women hate putting on weight and after looking so good on stage the last thing that they want to do is put on Fat. So […]

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