Squats, the plan for sunday and killer breakfast

Adam and I have done the plan for Sunday's free trial for the bootcamp, and we are both excited. This will be a brilliant session with lost of great workouts and some real fun games in there too

If you have not signed up for the free trial yet, do so by clicking below
click to the right=> click me !!


Also I was talking to the most insane trainer I have ever come across, this guy is now considered a ground breaker in the US and indeed in the world. He has done a small article on squats I have highlighted it below - his name is Zach Even-Esh and he rocks


"Squats to Skyrocket Your Muscle Growth and Fat Loss


Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.

Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.

You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.


Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).

I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!

Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.

This workout is not for sissies, only the strong and mentally tough will survive.

Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards."

In my eyes this man is a genius

If you want to have a look at this revolution, check it out:
====>>>> Zach's homepage - a must see!!


Last but not least, I promised you updates on nutrition, and here is your first one.
Breakfast:
There is a reason why they say it is the most important meal of the day. It basically kick-starts your metabolism, so before you think of going to work or having that nice shower you should do yourself a nice meal and I have made a recipe for some very healthy pancakes that only takes about 10 mins to make and cook!!
Ingredients: 3 Egg Whites, 1 Egg yolk, 1 cup of porridge oats, 1/2 cup of cottage cheese, 1/2 cup of milk. Add some vanilla essence for flavour. Blend all toghether and let stand for 3 mins in fridge. Then cook on medium heat on the pan. Makes about 4-6 pancakes and the total meal is about 275 calories. Serve them with some honey or even better any kind of berries. Enjoy

Until next time, keep the faith!