Category: Tips & Techniques

News, Views and Clues by David Renouf

News, Views and CluesĀ by David Renouf   NEWS: Doing low-intensity cardio on an empty stomach will help your body burn stored body fat as fuel for your workout rather than lean muscle. With an absence of glycogen (the bodies first call on energy source) it will revert to using body fat reserves for fuel (not […]

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Heavy Duty Training HIT Muscle Mass by David Renouf

    News, Views and Clues, Ā by David Renouf. OLD NEWS:Ā But still relevant. Heavy Duty Training the YATES and Mentzer way. Recently I read an article in a well-known fitness magazine about Mike Mentzer (a renown body builder of the 1970-80ā€™s) and Dorian Yates Ā (six time Mr Olympia winner during the 1990ā€™s) regarding their Heavy […]

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Slam Ball – Have you got the Balls?

Awesome cardio and strengthening exercise all in one.Ā  Selection of balls: To slam or not to slam There are many different types of balls to use when exercising, the two most common are the hollow medicine ball constructed from rubber or PVC which has a high rebound capacity and the newer type ā€˜SLAMā€™ ball generally […]

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Fractional Micro Weight Plates: When Small is Better

Fractional plates are a great benefit for a multitude of different applications, here are just a few. Strength conditioning coaches to carry out tests for assessment (e.g. 1RM test). In CrossFit, to meet the Rx (usually in pounds) in some WOD’s when using kg bumpers plates. To eliminate ā€˜plateausā€™ in your strength training program. Ideal […]

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HIIT (High Intensity Interval Training)

Speed up your RESULTS with HIIT Interval training or more so High Intensity Interval Training (HIIT) is using an exercise program that includes low and high-intensity exercise periods and sometimes broken up with rest periods. The rest period can vary from just a drop off in intensity, say 30% of your maximum to an all […]

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Plyometric Box: Fitness or Furniture

  Plyometric Box: Fitness or Furniture ā€¦ in brief by David Renouf Most of us know how effective the Plyometric box can be for increasing ones explosive power, speed, muscle endurance and over-all muscle potential. But did you know it could also be used as a very useful piece of furniture! Ok guys joking aside […]

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CrossFit Talk the Talk

(Rich Froning, one of CrossFit’s best.) Crossfit language ‘talk the talk’ Ā  CrossFit workouts were designed to improve ten different fitness criteria thought to be the total package, these are cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. The man behind it all and founder, Greg Glassman a former gymnast, developed […]

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The Benefits of Exercise Bikes

The benefits of Exercise Bikes Exercise bikes come in all different shapes, sizes and colours (not dissimilar to humans) but the most important thing to look for is effectiveness. When determining the effectiveness of any piece of fitness equipment you should first have a clear idea of what you wish to achieve from your fitness […]

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Optimal Nutrition for maximum muscle gain.

Optimal Nutrition for maximum muscle gain. To put on muscle you need to eat 5-6 times per day. This regularly fueling of your body goes towards keeping your body in an anabolic state as opposed to a catabolic state.Ā  When your body is in an anabolic state with sufficient glycogen in the blood stream you […]

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Training with Cables ā€¦ The Big Swing

Training with Cables ā€¦ The Big Swing Exercising with a cable and pulley connected to a weight stack or better still a pair of cable cross over pulleys is nothing new but with functional training and sport specific movements continually gaining in popularity there is a big swing back to this type of fitness equipment. […]

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Dumbbell Training

DUMBBELL TRAINING Dumbbell exercises should be included in all strength-training programs. Using Dumbbells you can develop the different elements of strength such as maximal strength, hypertrophy, explosive power and strength endurance. When using dumbbells as opposed to machines you not only activate the prime mover muscle but also the smaller stabilizing muscle groups which control […]

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Fitness Tips for Losing Body Fat (Part 1 Cardio)

Fitness Tips for Losing Body Fat | Renouf Fitness A Better Way to Toning Up (Part 1 Cardio) by David Renouf Most people wanting to burn calories, get rid of body fat, tone up a little and increase their percentage of lean muscle tend to approach the task a little too casually.Ā  Ok so youā€™re […]

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HOW TO INCREASE YOUR BICEPS FAST

HOW TO INCREASE YOUR BICEPS FAST Whenever you see someone with a great physique, 9 times out of 10 it will be the biceps that initially draws you attention.Ā  Big biceps (commonly referred to as guns) are all important to a great rounded physique and without them you will look lacking and incomplete but with […]

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HOW to GAIN 10KG of MUSCLE FAST – Part 3

HOW to GAIN 10KG of MUSCLE FAST by David Renouf The three most important ā€˜power liftingā€™ exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Here we will discuss the bench press, maybe the most effective exercise for building upper body strength and muscle size. The […]

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HOW to GAIN 10KG of MUSCLE FAST – Part 2

HOW to GAIN 10KG of MUSCLE FAST by David Renouf The three most important exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Here we will discuss the form and technique of the Deadlift, maybe the most beneficial lift youā€™ll every do. DEADLIFT The Deadlift is […]

CONTINUE READING HOW to GAIN 10KG of MUSCLE FAST – Part 2 4 min read

HOW to GAIN 10KG of MUSCLE FAST – Part 1

HOW to GAIN 10KG of MUSCLE FAST by David Renouf The three most important exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Today we will start with the Squat. SQUAT The Squat is one of the three most important weight/strength training exercises because it works […]

CONTINUE READING HOW to GAIN 10KG of MUSCLE FAST – Part 1 10 min read
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