UoP Fitness
Portsmouths first fitness magazine for students
Issue no
Issue no. 1
December
Welcome We are a group of portsmouth univeristy students dedicated to your personla health and fitness. we, like you, are at university currently trying to juggle the endless amount of work, socialising with friends, endless vodka red bulls and staying healthy. We have put this booklet together to help you stay on track whilst studying. you’ll find exercises to build muscle or tone, healthy budget meals and health and well being between this electronic pages. you’ll also find how to use your smartphone for more than just facebook. So stop putting it off till tomorrow, you dont need that last slice of pizza, and get healthy! UoP FItness
Contents Supplements Nutrition Breakfast Lunch Dinner Muscle Manual Sixpack Arms Legs healthy mind Goal Setting Apps for fitness
Supplements
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upplements will never replace good nutrition and max-effort training. However, they are important for anyone who wants to get bigger and stronger, faster. Most university students are on a fixed or tight budget, so supplement selection becomes even more critical. I'll help you pick the best supplements for building muscle, without breaking the bank.
Protein is essential for tissue growth and repair. More than any other macronutrient, it helps build muscle. I recommend one gram of protein per pound of body weight, each day. Whey protein powder is an easy way to hit this number. Because it digests quickly, whey protein is the perfect post-workout recovery protein. Take a serving of whey after every resistance workout to help kick-start repair, recovery, and growth. Dosage: Take your whey protein within 15-to-30 minutes after your workouts. Remember, you want at least one gram of protein per pound.
Unlike whey, which digests quickly, casein is a slow-digesting protein. It’s perfect before bed. It can feed your muscles up to 8 hours! Casein is great for overnight repair and recovery, or any time you might go without food for more than a few hours. Casein doesn’t hit your system as quickly as whey, but it does provide a steady, slow release of muscle-building amino acids. Dosage: I always recommend taking a casein shake roughly 30 minutes before bed. Casein will promote recovery when you’d otherwise be fasting. after your workouts. Remember, you want at least one gram of protein per pound.
If your budget allows, add creatine first. Creatine is one of the most-well-studied supplements on the market. Not only can it help you increase muscle size, but it will also help you build more strength and provide additional training energy. By helping you hit more
I’m not a huge fan of supplements loaded with artificial energy sources. Instead, I choose energy supplements powered by green tea extract, coffee extract, and caffeine pulled from natural sources. Always check labels to review a supplement’s stimulant sources. A good natural energy supplement may also include amino acids and other musclebuilding nutrients. Dosage: Most energy supplements
A good performance multivitamin combines vitamins, minerals, and additional workout-support nutrients. Your body needs more than proteins, carbs and fats. You need micronutrients in vital amounts to cover gaps in your diet. Iron, zinc, vitamin C, vitamin B and others are all important to good health. Vitamins and minerals play critical roles in a variety of biological functions. Athletes and active individuals typically need more vitamins and minerals than sedentary individuals. It can be especially hard to eat perfectly in college, so let a multivitamin take stress away from you.
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hrough the peer presure and and social activity, its actually easy to eat clean at uni. many of the healthy meals you’ll see in these pages are dirt cheap and easy to make
EAT
Even when out with friends or at a party, you can also pass the pizza and make use of the meats, grab the burger, ditch the bun and your still getting a good hit of protien
Nutrition Your diet has a huge impact on your results, as well as your mood and overall health. You need to eat for physical and mental performance. Keep your brain fuelled and your muscles fed.
Carbs
rice pasta peas
Rocket Beans cucumber carrot
Vegetables
onion
sprouts
cabbage
spinach
Broccoli
tomato
Lettuce
cauliflower
spring greens
peppers
olives
kidney beans
chicken
guinola bread
cous-cous
cod fillet
salmon
steak
turkey
tuna pork
nuts
seeds
beef
mackerel
Potatoes
Protein
Breakfast
P
orridge contains a mere 171 calories per serving and can keep you going for more than 4 hours, by the slow release carbohydrates found in oats, meaning you’ll be fuller for longer. Load up with fruit for that extra health kick
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utritional values per 100g Calories: 320 Carbohydrates: 66g Protien: 10g Fat: 2.5g Fibre:15g
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ealthy alternatives: Baked beans on wholemeal toast Scrambled eggs Smoothies Fruit and nut Granola
Lunch
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his healthy lunch of Grilled chicken and strawberry salad swaps the bread for a wholemeal wrap for even less calories. load up with grilled chicken, light mayo, salad and a generous helping of fresh strawberrys
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utrition per serving Calories: 240 Carbohydrates: 14g Protien: 18g Fat: 12g Fibre:1g
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ealthy alternatives: Tuna jacket potato wholegrain pasta and low fat cheese vegatable soup with whole grain bread
Dinner
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his large dinner with keep you full througt the late night studying. by using sirloin stake you get the same high quality meat at a lower cost, swap chips for a baked potato with cheese and miss the garlic butter and you’ll have a very healthy dinner
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utrition per serving Calories: 590 Carbohydrates: 26g Protien: 18g Fat: 20g Fibre:1g
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ealthy alternatives: grilled chicken fajitas chicen katsu curry with brown rice tortilla pizza with low fat cheese turkey meatballs
Top 8 foods
ESPRESSO
No need for a full fat latte. swap for an espresso for a caffeine hit before the gym
GREEK
Go greek for twice the protien of other yogarts, meaning its twice as effective for you to reach those weight los targets TURKEY Not justs for your christmas dinner, turkey is the leanest of white meats. perfect for getting the protien you need, without the fat
BROWN RICE
OLIVE OIL
The best source of dietry fiber, aiding wieght loss, and helps lower colesterol for an improves heart
This is packed with healthy saturates, meaning it can break down the fat quicker for digestion.
PARMESAN
SWEET POTATO
Swap out the normal potaoes for sweet to aid blood sugar regulation, and to keep the fat cravings at bay
The best cheese with both protien and calcium, note that cottage cheese has a lower fat content, but a high calcium rate helps to burn cals after a meal STEAK Packed with protein to keep you full for longer, plus zinc to keep those performance levels in the gym to a maximum
Muscle manual
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The Six-pack
Bicycle
Start with your back on the floor and raise one leg to meet your oposite shoulder, Alternate between legs for 30 reps, repeat after 1 min rest
Sit ups
Top Tips
E
xercise doesn’t have to involve hardcore gym sessions. The key to maintaining a lean physique and developing visible abs is to increase nonexercise physical activity.
The most popular or well known exercise, same as a crunch yet your knees and elbows should touch
Crunch
W
alk around during TV ad breaks, park further away from destinations, use a shopping basket instead of a trolley, and always opt for the stairs.
Lie with your back on the floor, bring your upper body up untill your stomach feels a pull then release. dont let your elbows touch your knees
Arms
Curls
Hold the dumbell in front of youand raise you hand until your arm looks like the picture, squeeze for one second and lower the dumbell repeat for 15 reps on each arm
Extention
Top Tips
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o get bigger and stronger, you have to add weight, decrease rest time and focus up. Don’t cheat yourself of great results. Increase weight every time you can over the next 12 weeks.
G
Hold the dumbell above your head, lift your arm towards the sky and hold for one second, bring the dumbell down so your elbow is a triangle shape behind your head
Push Down
et motivated every day. You can’t walk into the gym if you’re not ready to work. This isn’t going to be easy, but guess what: Life and university aren’t always easy. Using an elastic rope, hold one side with your feet and the handle with both hands, keep tention by pulling towards you, repeat for 10 reps
Legs
Leg press is where you push weights away from you with your legs, Resistance is the key here, and when its too easy, up the weighs.
, l.
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Leg Press
Seated leg curl
Top Tips
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eg day is demanding, so it’s in your favor to drink a lot of water. Take sips and stretch during those rest periods. Progression is a key factor if you want to build. Add weight every week.
Much like the arm curls, using weights in the foot, start in a seated position and extendent till the leg is straight, repeat for 25 reps.
Lunges
Y
our legs are some of the biggest muscles in your body. That means your mind-muscle connection needs to be stronger on leg day than on any other day
Stand with your legs shoulder width apart. extend one leg infront with your heels flat on the floor. then lower down so the other foot is on tip toes.
Healthy mind
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ere at UoP fitness, we know that having a healthy body is only part of it all. As students our selves, we have put together this guide to help you mind as well as your body be healthy whilst at uni
Alcohol: The temptation will always be there but try not to over indulge, you want your mind to function properly in those 9am lectures
Work load: Uni is fun, we all know that, and by managing our time you can make the most, dont be that guy that doing an essay last
Time management: Having 5 essays due in tomorrow and havent started any isnt going to help you mind, dont stress yourself and manage your time
Sleep: Those 4am nights doing an essay will catch up with you and destoy your body, make sure you get the sleep you need to perform successfully
Goal Setting Clear goals are essential to academic and fitness success. Learn to set, achieve, and exceed your weight-room and classroom goals.
It's easy to set and achieve goals when you're focused on results. If you want to improve your math scores, focus on the final sense of accomplishment and victory; don't get bogged down by your dislike of numbers. Turn a test into your opponent. Start to enjoy overcoming an obstacle, beating back a struggle, and conquering it. The reward is always worth the work. You only fail a goal if you decide you're done, that you're not going to change, that you're just going to quit That's the only time you fail.
Set smaller goals each term (semester) that will help you achieve your long-term goals and scores. Exercise goals make excellent short-term goals. Let's say you want to gain 10 pounds this semester. That's a relatively longterm goal. To get there, you know you need to set small, achievable, progressive goals.
Shortcuts exist, but they don't help. If you cheat on a test, copy someone's assignment, or chat in the gym, you don't gain, grow, or learn. Success is the result of hard work, failure, and more hard work. Get to know your full potential by trying as hard as you can. Shortcuts end up creating more work and hurting your long-term development.
APPS
Fooducate:
This App can scan a product barcode and see whats really in your food.. this tool quickly shows how bad the food you eat is and help you chhose healthy alternatiives.
MyFitneessPal: Free calorie counter and diet plan enabling you to track the calories in your food,aswell as infor forr over 2,000,000 foods
Clean&Green:
Inspires you to eat heathy foods and encourages you to try new foods with lots of recipies
I
ts the 21st century, so utilise what technology advancements have given us.. Your phone is probably the one possesion you carry everywhere, so what better place to have something that can keep you on track anc hlep motivate you ? here are some free apps fromm the App store on Iphone, we know money is precious, so use these free ones to hlep you with your weight loss goal
iRunner:
The ultimate running compainion that supports your running, jogging, walking or hiking, and intergrates with other fitness apps
Weightplan:
lots of daily workout routines, exercise photos and videas for step by step tution. allows you to create your own workout routines
Eat well
Train
Sleep
Smile
Drink
Live