Thermic Effect of Food

Thermic effect of food, a term commonly heard in fitness circles. Let's see what we can learn and how it can help us. We've all seen and used calorie calculators, caloric balance formulas etc. They give us the number of calories we need to maintain our weight. They include abbreviations like BMR/RMR, TEA, NEAT and TEF. In this article I will specifically talk about the latter. What is it? TEF or thermic effect of food is a parameter indicating...

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Reg Parks Favorite Shoulder Workout

In 1952, Reg Park published his favorite shoulder workout in a magazine. He calls it his "favorite" because those exact exercises gave him his very well developed, massive shoulders. It incorporates the so called "cheating" movements, which at the time were prohibited in weightlifting, however that didn't stop many bodybuilders from using them. 1.Behind-The-Neck Shoulder Presses - 5x6. When Park wanted to focus on his shoulders, he would always...

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Sumo Deadlift

The Sumo Deadlift is a compound pulling exercise, which has a major power and complex muscle building character on the long back muscles, glutes and hamstrings. Because of the increased risk of injury, the learning of proper technique is mandatory.The exercise is suitable for intermediate and advanced lifters. As a variation of the conventional deadlift its preferred by many strongman competitors and other athletes, which want to utilize their...

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Spinach and Cheese Omelet

Another quick, easy and healthy egg recipe. Appropriate for bulking and cutting. You will need: 2 eggs 3 tbsp fine oatmeal 1-2 tbsp diced spinach 50 gr. Parmesan cheese(or whatever else you might want, like:cheddar, kashkaval, mozzarella etc.) 3 tbsp water Optional: ham or bacon Spices: salt, black pepper The eggs, oatmeal, spinach, spices and water are mixed in a cup(the secret of a good omelet, is adding a little bit of water) The mixture...

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