heroes fitness, nutrition and training guide

Welcome to Heroes the home of a great body

This guide has been put together to provide you with a sound knowledge of what is required to achieve your fitness and physical goals.

To achieve any worthwhile goal you must first identify what it is. Be it fat loss and a lean ripped body, more muscle and size or increased stamina and fitness etc.

Once you know this it is just about the consistent application of knowledge to effort which will lead you to your goal. Simple to say, tough to do, it requires passion commitment and dedication from you.

At Heroes it is our business to help you achieve you goals with the right knowledge, advice, supplements and kit from our experienced and committed staff. We are a resource for you to use as and when you need it.

Sections in this guide1) Nutrition (planning your diet know what you are eating) P1

2) The exercises (do it right) use in conjunction with the P13 training routines

3) The training routines choose your training goal and P55 follow the routine for great results (you can use several of the routines over the course of a training year)

4) Supplement guide the right supplements for faster, better P65 and more substantial results use with the training routines

5) Tips and help we are hear for you, come in and speak to P69 us for advice and help

The exercises shown are as a general guide only. You should always seek the advice of a suitably qualified gym instructor. Always check with a General Practitioner or Doctor before starting any kind of exercise regime, especially if you have suffered or suffer from any type of medical condition.

Welcome to Heroes the home of a great body

This guide has been put together to provide you with a sound knowledge of what is required to achieve your fitness and physical goals.

To achieve any worthwhile goal you must first identify what it is. Be it fat loss and a lean ripped body, more muscle and size or increased stamina and fitness etc.

Once you know this it is just about the consistent application of knowledge to effort which will lead you to your goal. Simple to say, tough to do, it requires passion commitment and dedication from you.

At Heroes it is our business to help you achieve you goals with the right knowledge, advice, supplements and kit from our experienced and committed staff. We are a resource for you to use as and when you need it.

Sections in this guide1) Nutrition (planning your diet know what you are eating) P1

2) The exercises (do it right) use in conjunction with the P13 training routines

3) The training routines choose your training goal and P55 follow the routine for great results (you can use several of the routines over the course of a training year)

4) Supplement guide the right supplements for faster, better P65 and more substantial results use with the training routines

5) Tips and help we are hear for you, come in and speak to P69 us for advice and help

The exercises shown are as a general guide only. You should always seek the advice of a suitably qualified gym instructor. Always check with a General Practitioner or Doctor before starting any kind of exercise regime, especially if you have suffered or suffer from any type of medical condition.

Milk Cream – double 447 1,841 1.5 48.2 2.0 50 0.2 30 500 0.02 0.08 0.40 1.0Cream – single 195 806 2.4 19.3 3.2 79 0.3 40 155 0.03 0.12 0.80 1.0Milk, liquid, whole 65 272 3.2 3.9 4.6 103 0.1 50 56 0.05 0.17 0.90 1.5Milk, liquid, skimmed 32 137 3.4 0.1 4.7 108 0.1 50 1 0.05 0.18 0.90 1.5Milk, condensed whole, sweetened 170 709 8.5 10.2 11.7 270 0.2 140 123 0.09 0.46 2.30 4.1Milk, whole, evaporated 149 620 8.4 9.4 8.1 260 0.3 170 125 0.07 0.42 2.10 1.5Milk, dried, skimmed 339 1,442 36.1 0.6 50.4 1,230 0.3 510 550 0.38 0.16 9.50 13.2Yogurt, low fat, natural 65 276 5.1 0.8 10.0 200 0.1 80 12 0.06 0.25 21.20 0.8Yogurt, low fat, fruit 89 382 4.1 0.7 17.9 150 0.1 70 12 0.05 0.21 1.20 0.7

Cheese Cheddar 406 1,682 26.0 33.5 0.0 800 0.4 610 363 0.04 0.50 6.20 0.0Cottage 96 402 13.6 4.0 1.4 60 0.1 450 41 0.02 0.19 3.30 0.0Cheese spread 283 1,173 18.3 22.9 0.9 510 0.7 1,170 198 0.02 0.24 0.10 0.0Feta 245 1,017 16.5 19.9 0.0 384 0.2 1,260 270 0.03 0.11 4.20 0.0Brie 300 1,246 22.8 23.2 0.0 380 0.8 1,410 238 0.09 0.60 6.20 0.0

Meat Bacon, rashers, raw 339 1,402 13.9 31.5 0.0 7 0.6 1,340 0 0.45 0.14 6.50 0.0Bacon, rashers, grilled 393 1,632 28.1 31.2 0.0 14 1.3 2,404 0 0.57 0.27 12.50 0.0Beef, average, raw 313 1,296 16.6 27.4 0.0 7 1.9 70 10 0.05 0.23 6.90 0.0Beef, mince, stewed 229 955 23.1 15.2 0.0 18 3.1 320 0 0.05 0.33 9.30 0.0Beef, stewing steak, raw 176 736 20.2 10.6 0.0 8 2.1 72 0 0.06 0.23 8.50 0.0Beef, stewing steak, cooked 223 932 30.9 11.0 0.0 15 3.0 360 0 0.03 0.33 10.20 0.0Black pudding, friend 305 1,270 12.9 21.9 15.0 35 20.0 1,210 0 0.09 0.07 3.80 0.0Chicken, raw 194 809 19.7 12.8 0.0 9 0.7 75 0 0.11 0.13 9.60 0.0Chicken, roast, meat and skin 213 888 24.4 12.8 0.0 13 0.5 90 0 0.05 0.19 13.60 0.0Chicken, roast, meat only 148 621 24.8 5.4 0.0 9 0.8 81 0 0.08 0.19 12.80 0.0Corned Beef 202 844 25.9 10.9 0.0 27 2.4 854 0 0.00 0.20 9.10 0.0Ham 166 690 16.4 11.1 0.0 4 0.6 1,405 0 0.54 0.20 6.30 0.0Kidney, pigs, raw 86 363 15.5 2.7 0.0 10 6.4 200 160 0.56 2.58 11.10 6.5Kidney, pigs, fried 202 848 29.2 9.5 0.0 12 9.1 220 220 0.41 3.70 20.10 11.9Lamb, average, raw 295 1,223 16.2 25.6 0.0 7 1.4 71 0 0.09 0.21 7.10 0.0Lamb, roast 266 1,106 26.1 17.9 0.0 8 2.5 65 0 0.12 0.31 11.00 0.0Liver, lambs, raw 140 587 20.3 6.2 0.8 6 7.5 73 19,900 0.39 4.64 20.70 19.2Liver, lambs, fried 237 989 30.1 12.9 0.0 8 10.9 83 30,500 0.38 5.65 24.70 18.6

Nutritional Value of Foods Composition Per 100g

Ener

gy (

kcal

)

Ener

gy (

kJ)

Prot

ein

(g)

Fat

(g)

Car

bohy

drat

e as

m

onos

acch

arid

e (g

)

1

Milk Cream – double 447 1,841 1.5 48.2 2.0 50 0.2 30 500 0.02 0.08 0.40 1.0Cream – single 195 806 2.4 19.3 3.2 79 0.3 40 155 0.03 0.12 0.80 1.0Milk, liquid, whole 65 272 3.2 3.9 4.6 103 0.1 50 56 0.05 0.17 0.90 1.5Milk, liquid, skimmed 32 137 3.4 0.1 4.7 108 0.1 50 1 0.05 0.18 0.90 1.5Milk, condensed whole, sweetened 170 709 8.5 10.2 11.7 270 0.2 140 123 0.09 0.46 2.30 4.1Milk, whole, evaporated 149 620 8.4 9.4 8.1 260 0.3 170 125 0.07 0.42 2.10 1.5Milk, dried, skimmed 339 1,442 36.1 0.6 50.4 1,230 0.3 510 550 0.38 0.16 9.50 13.2Yogurt, low fat, natural 65 276 5.1 0.8 10.0 200 0.1 80 12 0.06 0.25 21.20 0.8Yogurt, low fat, fruit 89 382 4.1 0.7 17.9 150 0.1 70 12 0.05 0.21 1.20 0.7

Cheese Cheddar 406 1,682 26.0 33.5 0.0 800 0.4 610 363 0.04 0.50 6.20 0.0Cottage 96 402 13.6 4.0 1.4 60 0.1 450 41 0.02 0.19 3.30 0.0Cheese spread 283 1,173 18.3 22.9 0.9 510 0.7 1,170 198 0.02 0.24 0.10 0.0Feta 245 1,017 16.5 19.9 0.0 384 0.2 1,260 270 0.03 0.11 4.20 0.0Brie 300 1,246 22.8 23.2 0.0 380 0.8 1,410 238 0.09 0.60 6.20 0.0

Meat Bacon, rashers, raw 339 1,402 13.9 31.5 0.0 7 0.6 1,340 0 0.45 0.14 6.50 0.0Bacon, rashers, grilled 393 1,632 28.1 31.2 0.0 14 1.3 2,404 0 0.57 0.27 12.50 0.0Beef, average, raw 313 1,296 16.6 27.4 0.0 7 1.9 70 10 0.05 0.23 6.90 0.0Beef, mince, stewed 229 955 23.1 15.2 0.0 18 3.1 320 0 0.05 0.33 9.30 0.0Beef, stewing steak, raw 176 736 20.2 10.6 0.0 8 2.1 72 0 0.06 0.23 8.50 0.0Beef, stewing steak, cooked 223 932 30.9 11.0 0.0 15 3.0 360 0 0.03 0.33 10.20 0.0Black pudding, friend 305 1,270 12.9 21.9 15.0 35 20.0 1,210 0 0.09 0.07 3.80 0.0Chicken, raw 194 809 19.7 12.8 0.0 9 0.7 75 0 0.11 0.13 9.60 0.0Chicken, roast, meat and skin 213 888 24.4 12.8 0.0 13 0.5 90 0 0.05 0.19 13.60 0.0Chicken, roast, meat only 148 621 24.8 5.4 0.0 9 0.8 81 0 0.08 0.19 12.80 0.0Corned Beef 202 844 25.9 10.9 0.0 27 2.4 854 0 0.00 0.20 9.10 0.0Ham 166 690 16.4 11.1 0.0 4 0.6 1,405 0 0.54 0.20 6.30 0.0Kidney, pigs, raw 86 363 15.5 2.7 0.0 10 6.4 200 160 0.56 2.58 11.10 6.5Kidney, pigs, fried 202 848 29.2 9.5 0.0 12 9.1 220 220 0.41 3.70 20.10 11.9Lamb, average, raw 295 1,223 16.2 25.6 0.0 7 1.4 71 0 0.09 0.21 7.10 0.0Lamb, roast 266 1,106 26.1 17.9 0.0 8 2.5 65 0 0.12 0.31 11.00 0.0Liver, lambs, raw 140 587 20.3 6.2 0.8 6 7.5 73 19,900 0.39 4.64 20.70 19.2Liver, lambs, fried 237 989 30.1 12.9 0.0 8 10.9 83 30,500 0.38 5.65 24.70 18.6


Cal

cium

(m

g)

Iron

(m

g)

Sodi

um (

mg)

Vita

min

A r

etin

ol

equi

vale

nt (

ug)

Thi

amin

(m

g)

Rib

oflav

in (

mg)

Nia

cin

equi

vale

nt

(mg)

Vita

min

C (

mg)

2

Meat Luncheon Meat 266 1,153 12.9 23.8 3.3 39 1.0 913 0 0.06 0.15 3.90 0.0Pate’, average 347 1,436 13.7 31.9 1.4 14 8.2 762 8,300 0.14 1.32 4.30 0.0Pork, average, raw 297 1,231 16.9 25.5 0.0 8 0.9 65 0 0.49 0.20 8.90 0.0Pork chop, cooked 332 1,380 28.5 24.2 0.0 11 1.2 84 0 0.66 0.20 11.00 0.0Sausage, beed, cooked 267 1,114 12.9 17.7 15.0 68 1.6 1,095 0 0.00 0.14 9.00 0.0Sausage, pork, cooked 317 1,318 13.6 24.5 11.2 54 1.5 1,075 0 0.01 0.16 7.20 0.0Steak and kidney pie 274 1,146 9.3 17.1 22.2 47 1.8 402 0 0.12 0.25 4.90 0.0Turkey, roast, meat and skin 189 793 26.2 9.4 0.0 7 0.9 70 0 0.09 0.16 12.20 0.0

Fish White fish, filleted 77 324 17.1 0.9 0.0 22 0.5 99 1 0.07 0.09 6.00 0Cod, fried 235 982 19.6 14.3 7.5 80 0.5 100 0 0.06 0.07 4.90 0Fish fingers, raw 178 749 12.6 7.5 16.1 43 0.7 320 0 0.09 0.06 3.50 0Herrings, whole 251 1,040 16.8 20.4 0.0 33 0.8 67 46 0.00 0.18 7.20 0Mackarel 282 1,170 19.0 22.9 0.0 24 1.0 130 45 0.09 0.35 11.60 0Pilchards, canned in tomato sauce 126 531 18.8 5.4 0.7 300 2.7 370 8 0.02 0.29 11.10 0Sardines, canned in oil, fish only 217 906 23.7 18.6 0.0 550 2.9 650 7 0.04 0.36 12.60 0Tuna in oil 289 1,202 22.8 22.0 0.0 7 1.1 420 0 0.04 0.11 17.20 0Prawns, boiled 107 451 22.6 1.8 0.0 150 1.1 1590 0 0.03 0.03 7.40 0

Eggs Eggs, boiled 147 612 12.3 10.9 0.0 25 2.0 140 190 0.09 0.47 3.70 0Eggs, fried 232 961 14.1 19.5 0.0 64 2.5 220 140 0.07 0.42 4.20 0

Fats Butter 740 3,041 0.4 82.0 0.0 15 0.2 870 985 0.00 0.00 0.10 0Lard, cooking fat, dripping 892 3,667 0.0 99.1 0.0 1 0.1 2 0 0.00 0.00 0.00 0Low fat spread 366 1,506 0.0 40.7 0.0 0 0.0 690 900 0.00 0.00 0.00 0Margarine, average 730 3,000 0.1 81.0 0.0 4 0.3 800 860 0.00 0.00 0.10 0Cooking and salad oil 599 3,696 0.0 99.9 0.0 0 0.0 0 0 0.00 0.00 0.00 0

Preserves, etc Chocolate, milk 529 2,214 8.4 30.3 59.4 220 1.6 120 7 0.10 0.23 1.60 0Honey 288 1,229 0.4 0.0 76.4 5 0.4 11 0 0.00 0.05 0.20 0Jam 262 1,116 0.5 0.0 69.2 18 1.2 14 2 0.00 0.00 0.00 10Marmalade 261 1,114 0.1 0.0 69.5 35 0.6 18 8 0.00 0.00 0.00 10


Ener

gy (

kcal

)

Ener

gy (

kJ)

Prot

ein

(g)

Fat

(g)

Car

bohy

drat

e as

m

onos

acch

arid

e (g

)

3

Meat Luncheon Meat 266 1,153 12.9 23.8 3.3 39 1.0 913 0 0.06 0.15 3.90 0.0Pate’, average 347 1,436 13.7 31.9 1.4 14 8.2 762 8,300 0.14 1.32 4.30 0.0Pork, average, raw 297 1,231 16.9 25.5 0.0 8 0.9 65 0 0.49 0.20 8.90 0.0Pork chop, cooked 332 1,380 28.5 24.2 0.0 11 1.2 84 0 0.66 0.20 11.00 0.0Sausage, beed, cooked 267 1,114 12.9 17.7 15.0 68 1.6 1,095 0 0.00 0.14 9.00 0.0Sausage, pork, cooked 317 1,318 13.6 24.5 11.2 54 1.5 1,075 0 0.01 0.16 7.20 0.0Steak and kidney pie 274 1,146 9.3 17.1 22.2 47 1.8 402 0 0.12 0.25 4.90 0.0Turkey, roast, meat and skin 189 793 26.2 9.4 0.0 7 0.9 70 0 0.09 0.16 12.20 0.0

Fish White fish, filleted 77 324 17.1 0.9 0.0 22 0.5 99 1 0.07 0.09 6.00 0Cod, fried 235 982 19.6 14.3 7.5 80 0.5 100 0 0.06 0.07 4.90 0Fish fingers, raw 178 749 12.6 7.5 16.1 43 0.7 320 0 0.09 0.06 3.50 0Herrings, whole 251 1,040 16.8 20.4 0.0 33 0.8 67 46 0.00 0.18 7.20 0Mackarel 282 1,170 19.0 22.9 0.0 24 1.0 130 45 0.09 0.35 11.60 0Pilchards, canned in tomato sauce 126 531 18.8 5.4 0.7 300 2.7 370 8 0.02 0.29 11.10 0Sardines, canned in oil, fish only 217 906 23.7 18.6 0.0 550 2.9 650 7 0.04 0.36 12.60 0Tuna in oil 289 1,202 22.8 22.0 0.0 7 1.1 420 0 0.04 0.11 17.20 0Prawns, boiled 107 451 22.6 1.8 0.0 150 1.1 1590 0 0.03 0.03 7.40 0

Eggs Eggs, boiled 147 612 12.3 10.9 0.0 25 2.0 140 190 0.09 0.47 3.70 0Eggs, fried 232 961 14.1 19.5 0.0 64 2.5 220 140 0.07 0.42 4.20 0

Fats Butter 740 3,041 0.4 82.0 0.0 15 0.2 870 985 0.00 0.00 0.10 0Lard, cooking fat, dripping 892 3,667 0.0 99.1 0.0 1 0.1 2 0 0.00 0.00 0.00 0Low fat spread 366 1,506 0.0 40.7 0.0 0 0.0 690 900 0.00 0.00 0.00 0Margarine, average 730 3,000 0.1 81.0 0.0 4 0.3 800 860 0.00 0.00 0.10 0Cooking and salad oil 599 3,696 0.0 99.9 0.0 0 0.0 0 0 0.00 0.00 0.00 0

Preserves, etc Chocolate, milk 529 2,214 8.4 30.3 59.4 220 1.6 120 7 0.10 0.23 1.60 0Honey 288 1,229 0.4 0.0 76.4 5 0.4 11 0 0.00 0.05 0.20 0Jam 262 1,116 0.5 0.0 69.2 18 1.2 14 2 0.00 0.00 0.00 10Marmalade 261 1,114 0.1 0.0 69.5 35 0.6 18 8 0.00 0.00 0.00 10


Cal

cium

(m

g)

Iron

(m

g)

Sodi

um (

mg)

Vita

min

A r

etin

ol

equi

vale

nt (

ug)

Thi

amin

(m

g)

Rib

oflav

in (

mg)

Nia

cin

equi

vale

nt

(mg)

Vita

min

C (

mg)

4

Preserves, etc Sugar, white 394 1,680 0.0 0.0 105.3 2 0.0 0 0 0.00 0.00 0.00 0Syrup 298 1,269 0.3 0.0 79.0 26 1.5 270 0 0.00 0.00 0.00 0Peppermints 392 1,670 0.5 0.7 102.2 7 0.2 9 0 0.00 0.00 0.00 0

Vegetables Aubergines 14 62 0.7 0.0 3.1 10 0.4 3 0 0.05 0.03 1.00 5Baked beans 81 345 4.8 0.6 15.1 48 1.4 550 12 0.08 0.06 1.30 0Beans, runner, boiled 19 83 1.9 0.2 2.7 22 0.7 1 67 0.03 0.07 0.80 5Beans, red kidney, raw 272 1,159 22.1 1.7 45.0 140 6.7 40 0 0.54 0.18 5.50 0Beans, soya, boiled 141 592 12.4 6.4 9.0 145 2.5 15 0 0.26 0.16 3.40 0Beetroot, boiled 44 189 1.8 0.0 9.9 30 0.4 64 0 0.02 0.04 0.40 5Brussels sprouts, boiled 18 75 2.8 0.0 1.7 25 0.5 2 67 0.06 0.10 0.90 40Cabbage, raw 22 92 2.8 0.0 2.8 57 0.6 7 50 0.06 0.05 0.80 55Cabbage, boiled 15 66 1.7 0.0 2.3 38 0.4 4 50 0.03 0.03 0.50 20Carrots, boiled 23 98 0.7 0.0 5.4 48 0.6 95 2,000 0.06 0.05 0.70 6Cauliflower, cooked 9 40 1.6 0.0 0.8 18 0.4 4 5 0.06 0.06 0.80 20Celery 8 36 0.9 0.0 1.3 52 0.6 140 0 0.03 0.03 0.50 7Courgettes, raw 29 122 1.6 0.4 5.0 30 1.5 1 58 0.05 0.09 0.60 16Cucumber 10 43 0.6 0.1 1.8 23 0.30 13 0 0.04 0.04 0.30 8Lentils, cooked 99 420 7.6 0.5 17.0 13 2.40 12 3 0.11 0.04 1.60 0Lettuce 12 51 1.0 0.4 1.2 23 0.90 9 167 0.07 4.08 0.40 15Mushrooms 13 53 1.8 0.6 0.0 3 1.00 9 0 0.10 0.40 4.60 3Onion 23 99 0.9 0.0 5.2 31 0.30 10 0 0.03 0.05 0.40 10Parsnips, cooked 56 238 1.3 0.0 13.5 36 0.50 4 0 0.07 0.06 0.90 10Peas, frozen, boiled 72 307 6.0 0.9 10.7 35 1.60 2 50 0.30 0.09 1.60 12Peas, canned, processed 86 366 6.9 0.7 18.9 33 1.80 380 10 0.10 0.04 1.40 0Peppers, green 12 51 0.9 0.0 2.2 9 0.40 2 33 0.08 0.03 0.90 100Potatoes, old 74 315 2.0 0.2 17.1 8 0.40 8 0 0.20 0.02 1.50 8-19Potatoes, new 74 315 2.0 0.2 17.1 8 0.40 8 0 0.20 0.02 1.50 8-19Potatoes, boiled 76 322 1.8 0.1 18.0 4 0.40 7 0 0.20 0.02 1.20 5-9Potato crisps 533 2,224 6.3 35.9 49.3 37 2.10 550 0 0.19 0.07 6.10 17Potatoes, fried (chips) 234 983 3.6 10.2 34.0 14 0.84 41 0 0.20 0.02 1.50 6-14Potatoes, oven chips 162 687 3.2 4.2 29.8 1 0.80 53 0 0.10 0.04 3.10 12Potatoes, roasted 150 632 3.0 4.5 25.9 10 0.62 9 0 0.20 0.02 1.30 5-12Spinach, boiled 30 128 5.1 0.5 1.4 136 4.00 120 1000 0.07 0.15 1.80 25


Ener

gy (

kcal

)

Ener

gy (

kJ)

Prot

ein

(g)

Fat

(g)

Car

bohy

drat

e as

m

onos

acch

arid

e (g

)

5

Preserves, etc Sugar, white 394 1,680 0.0 0.0 105.3 2 0.0 0 0 0.00 0.00 0.00 0Syrup 298 1,269 0.3 0.0 79.0 26 1.5 270 0 0.00 0.00 0.00 0Peppermints 392 1,670 0.5 0.7 102.2 7 0.2 9 0 0.00 0.00 0.00 0

Vegetables Aubergines 14 62 0.7 0.0 3.1 10 0.4 3 0 0.05 0.03 1.00 5Baked beans 81 345 4.8 0.6 15.1 48 1.4 550 12 0.08 0.06 1.30 0Beans, runner, boiled 19 83 1.9 0.2 2.7 22 0.7 1 67 0.03 0.07 0.80 5Beans, red kidney, raw 272 1,159 22.1 1.7 45.0 140 6.7 40 0 0.54 0.18 5.50 0Beans, soya, boiled 141 592 12.4 6.4 9.0 145 2.5 15 0 0.26 0.16 3.40 0Beetroot, boiled 44 189 1.8 0.0 9.9 30 0.4 64 0 0.02 0.04 0.40 5Brussels sprouts, boiled 18 75 2.8 0.0 1.7 25 0.5 2 67 0.06 0.10 0.90 40Cabbage, raw 22 92 2.8 0.0 2.8 57 0.6 7 50 0.06 0.05 0.80 55Cabbage, boiled 15 66 1.7 0.0 2.3 38 0.4 4 50 0.03 0.03 0.50 20Carrots, boiled 23 98 0.7 0.0 5.4 48 0.6 95 2,000 0.06 0.05 0.70 6Cauliflower, cooked 9 40 1.6 0.0 0.8 18 0.4 4 5 0.06 0.06 0.80 20Celery 8 36 0.9 0.0 1.3 52 0.6 140 0 0.03 0.03 0.50 7Courgettes, raw 29 122 1.6 0.4 5.0 30 1.5 1 58 0.05 0.09 0.60 16Cucumber 10 43 0.6 0.1 1.8 23 0.30 13 0 0.04 0.04 0.30 8Lentils, cooked 99 420 7.6 0.5 17.0 13 2.40 12 3 0.11 0.04 1.60 0Lettuce 12 51 1.0 0.4 1.2 23 0.90 9 167 0.07 4.08 0.40 15Mushrooms 13 53 1.8 0.6 0.0 3 1.00 9 0 0.10 0.40 4.60 3Onion 23 99 0.9 0.0 5.2 31 0.30 10 0 0.03 0.05 0.40 10Parsnips, cooked 56 238 1.3 0.0 13.5 36 0.50 4 0 0.07 0.06 0.90 10Peas, frozen, boiled 72 307 6.0 0.9 10.7 35 1.60 2 50 0.30 0.09 1.60 12Peas, canned, processed 86 366 6.9 0.7 18.9 33 1.80 380 10 0.10 0.04 1.40 0Peppers, green 12 51 0.9 0.0 2.2 9 0.40 2 33 0.08 0.03 0.90 100Potatoes, old 74 315 2.0 0.2 17.1 8 0.40 8 0 0.20 0.02 1.50 8-19Potatoes, new 74 315 2.0 0.2 17.1 8 0.40 8 0 0.20 0.02 1.50 8-19Potatoes, boiled 76 322 1.8 0.1 18.0 4 0.40 7 0 0.20 0.02 1.20 5-9Potato crisps 533 2,224 6.3 35.9 49.3 37 2.10 550 0 0.19 0.07 6.10 17Potatoes, fried (chips) 234 983 3.6 10.2 34.0 14 0.84 41 0 0.20 0.02 1.50 6-14Potatoes, oven chips 162 687 3.2 4.2 29.8 1 0.80 53 0 0.10 0.04 3.10 12Potatoes, roasted 150 632 3.0 4.5 25.9 10 0.62 9 0 0.20 0.02 1.30 5-12Spinach, boiled 30 128 5.1 0.5 1.4 136 4.00 120 1000 0.07 0.15 1.80 25


Cal

cium

(m

g)

Iron

(m

g)

Sodi

um (

mg)

Vita

min

A r

etin

ol

equi

vale

nt (

ug)

Thi

amin

(m

g)

Rib

oflav

in (

mg)

Nia

cin

equi

vale

nt

(mg)

Vita

min

C (

mg)

6

Vegetables Sweetcorn, canned 85 379 2.9 1.2 16.8 4 0.50 270 4 0.04 0.06 1.80 0Tomatoes, fresh 14 60 0.9 0.0 2.8 13 0.40 3 100 0.06 0.04 0.80 20Turnips, cooked 14 60 0.7 0.3 2.3 55 0.40 28 0 0.03 0.04 0.60 17Watercress 14 61 2.9 0.0 0.7 220 1.60 60 500 0.10 0.10 1.10 60Yam, boiled 119 508 1.6 0.1 29.8 9 0.30 17 2 0.05 0.01 0.80 2

Fruit Apples 46 196 0.3 0.0 11.9 4 0.30 2 5 0.04 0.02 0.10 5Apricots, canned in syrup 106 452 0.5 0.0 27.7 12 0.70 1 166 0.02 0.01 0.40 2Apricots, dried 182 772 4.8 0.0 43.4 92 4.10 56 600 0.00 0.20 3.80 0Avocado pear 223 922 4.2 22.2 1.8 15 1.50 2 17 0.10 0.10 1.80 15Bananas 76 326 1.1 0.0 19.2 7 0.40 1 33 0.04 0.07 0.80 10Blackcurrants 28 121 0.9 0.0 6.6 60 1.30 3 33 0.03 0.06 0.40 200Cherries 47 201 0.6 0.0 11.9 16 0.40 3 20 0.05 0.07 0.40 5Dates, dried 248 1,056 2.0 0.0 63.9 68 1.60 5 10 0.07 0.04 2.90 0Figs, dried 213 908 3.6 0.0 52.9 280 4.20 87 8 0.10 0.08 2.20 0Gooseberries, cooked, unsweetened 14 62 0.9 0.0 2.9 24 0.30 2 25 0.03 0.03 0.50 31Grapes 63 268 0.6 0.0 16.1 19 0.30 2 0 0.04 0.02 0.30 4Grapefruit 22 95 0.6 0.0 5.3 17 0.30 1 0 0.05 0.02 0.30 40Lemon juice 7 31 0.3 0.0 1.6 8 0.10 2 0 0.02 0.01 0.10 50Mango 59 253 0.5 0.0 15.3 10 0.50 7 200 0.03 0.04 0.40 30Melon 23 97 0.8 0.0 5.2 16 0.40 17 175 0.05 0.03 0.30 50Oranges 35 150 0.8 0.0 8.5 41 0.30 3 8 0.10 0.03 0.30 50Orange juice 38 161 0.6 0.0 9.4 12 0.30 2 8 0.08 0.02 0.30 25-45Peaches 37 156 0.6 0.0 9.1 5 0.40 3 83 0.02 0.05 1.10 8Peaches, canned in syrup 87 373 0.4 0.0 22.9 4 0.40 1 41 0.01 0.02 0.60 4Pears 41 175 0.3 0.0 10.6 8 0.20 2 2 0.03 0.03 0.30 3Pineapple, canned in juice 46 195 0.5 0.0 11.6 12 0.4 1 7 0.08 0.02 0.30 20-40Plums 32 137 0.6 0.0 7.9 12 0.3 2 37 0.05 0.03 0.60 3Prunes, dried 161 686 2.4 0.0 40.3 38 2.9 12 160 0.10 0.20 1.90 0Raspberries 25 105 0.9 0.0 5.6 41 1.2 3 13 0.02 0.03 0.50 25Rhubarb, cooked with sugar 45 191 0.5 0.0 11.4 84 0.3 2 8 0.00 0.03 0.40 7Strawberries 26 109 0.6 0.0 6.2 22 0.7 2 5 0.02 0.03 0.50 60Sultanas 250 1,066 1.8 0.0 64.7 52 1.8 53 5 0.10 0.08 0.60 0


Ener

gy (

kcal

)

Ener

gy (

kJ)

Prot

ein

(g)

Fat

(g)

Car

bohy

drat

e as

m

onos

acch

arid

e (g

)

7

Vegetables Sweetcorn, canned 85 379 2.9 1.2 16.8 4 0.50 270 4 0.04 0.06 1.80 0Tomatoes, fresh 14 60 0.9 0.0 2.8 13 0.40 3 100 0.06 0.04 0.80 20Turnips, cooked 14 60 0.7 0.3 2.3 55 0.40 28 0 0.03 0.04 0.60 17Watercress 14 61 2.9 0.0 0.7 220 1.60 60 500 0.10 0.10 1.10 60Yam, boiled 119 508 1.6 0.1 29.8 9 0.30 17 2 0.05 0.01 0.80 2

Fruit Apples 46 196 0.3 0.0 11.9 4 0.30 2 5 0.04 0.02 0.10 5Apricots, canned in syrup 106 452 0.5 0.0 27.7 12 0.70 1 166 0.02 0.01 0.40 2Apricots, dried 182 772 4.8 0.0 43.4 92 4.10 56 600 0.00 0.20 3.80 0Avocado pear 223 922 4.2 22.2 1.8 15 1.50 2 17 0.10 0.10 1.80 15Bananas 76 326 1.1 0.0 19.2 7 0.40 1 33 0.04 0.07 0.80 10Blackcurrants 28 121 0.9 0.0 6.6 60 1.30 3 33 0.03 0.06 0.40 200Cherries 47 201 0.6 0.0 11.9 16 0.40 3 20 0.05 0.07 0.40 5Dates, dried 248 1,056 2.0 0.0 63.9 68 1.60 5 10 0.07 0.04 2.90 0Figs, dried 213 908 3.6 0.0 52.9 280 4.20 87 8 0.10 0.08 2.20 0Gooseberries, cooked, unsweetened 14 62 0.9 0.0 2.9 24 0.30 2 25 0.03 0.03 0.50 31Grapes 63 268 0.6 0.0 16.1 19 0.30 2 0 0.04 0.02 0.30 4Grapefruit 22 95 0.6 0.0 5.3 17 0.30 1 0 0.05 0.02 0.30 40Lemon juice 7 31 0.3 0.0 1.6 8 0.10 2 0 0.02 0.01 0.10 50Mango 59 253 0.5 0.0 15.3 10 0.50 7 200 0.03 0.04 0.40 30Melon 23 97 0.8 0.0 5.2 16 0.40 17 175 0.05 0.03 0.30 50Oranges 35 150 0.8 0.0 8.5 41 0.30 3 8 0.10 0.03 0.30 50Orange juice 38 161 0.6 0.0 9.4 12 0.30 2 8 0.08 0.02 0.30 25-45Peaches 37 156 0.6 0.0 9.1 5 0.40 3 83 0.02 0.05 1.10 8Peaches, canned in syrup 87 373 0.4 0.0 22.9 4 0.40 1 41 0.01 0.02 0.60 4Pears 41 175 0.3 0.0 10.6 8 0.20 2 2 0.03 0.03 0.30 3Pineapple, canned in juice 46 195 0.5 0.0 11.6 12 0.4 1 7 0.08 0.02 0.30 20-40Plums 32 137 0.6 0.0 7.9 12 0.3 2 37 0.05 0.03 0.60 3Prunes, dried 161 686 2.4 0.0 40.3 38 2.9 12 160 0.10 0.20 1.90 0Raspberries 25 105 0.9 0.0 5.6 41 1.2 3 13 0.02 0.03 0.50 25Rhubarb, cooked with sugar 45 191 0.5 0.0 11.4 84 0.3 2 8 0.00 0.03 0.40 7Strawberries 26 109 0.6 0.0 6.2 22 0.7 2 5 0.02 0.03 0.50 60Sultanas 250 1,066 1.8 0.0 64.7 52 1.8 53 5 0.10 0.08 0.60 0


Cal

cium

(m

g)

Iron

(m

g)

Sodi

um (

mg)

Vita

min

A r

etin

ol

equi

vale

nt (

ug)

Thi

amin

(m

g)

Rib

oflav

in (

mg)

Nia

cin

equi

vale

nt

(mg)

Vita

min

C (

mg)

8

Nuts Almonds 565 2,336 16.9 53.5 4.3 250 4.2 6 0 0.24 0.92 4.70 0Coconut, desiccated 604 2,492 5.6 62.0 6.4 22 3.6 28 0 0.06 0.04 1.80 0Peanuts, roasted and salted 570 2,364 24.3 49.0 8.6 61 2.0 440 0 0.23 0.10 21.30 0Cereals Biscuits, chocolate 524 2,197 5.7 27.6 67.4 110 1.7 160 0 0.03 0.13 2.70 0Biscuits, plain, digestive 471 1,978 6.3 20.9 68.6 92 3.2 600 0 0.14 0.11 2.40 0Biscuits, semi-sweet 457 1,925 6.7 16.6 74.8 120 2.1 410 0 0.13 0.08 2.90 0Bread, brown 217 924 8.4 2.0 44.2 99 2.2 540 0 0.27 0.10 2.30 0Bread, white 230 980 8.2 1.7 48.6 105 1.6 525 0 0.21 0.06 2.30 0Bread, wholemeal 215 911 9.0 2.5 41.6 54 2.7 560 0 0.34 0.09 1.80 0

Breakfast cereals Cornflakes 368 1,567 8.6 1.6 85.1 3 6.7 1160 0 1.80 1.60 21.90 0Weetabix 340 1,444 11.4 3.4 70.3 33 7.6 360 0 1.00 1.50 14.30 0Muesli 368 1,556 12.9 7.5 66.2 200 4.6 180 0 0.33 0.27 5.70 0Cream crackers 440 1,857 9.5 16.3 68.3 110 1.7 610 0 0.13 0.08 3.40 0Crispbread, rye 321 1,367 9.4 2.1 70.6 50 3.7 220 0 0.28 0.14 2.90 0Flour, white 337 1,435 9.4 1.3 76.7 140 2.0 2 0 0.31 0.04 3.50 0Flour, wholemeal 306 1,302 12.7 2.2 62.8 38 3.9 2 0 0.47 0.09 8.30 0Oats, porridge 374 1,582 10.9 9.2 66.0 52 3.8 9 0 0.90 0.09 3.30 0Rice, raw 359 1,529 7.0 1.0 85.8 4 0.5 4 0 0.41 0.02 5.80 0Spaghetti, raw 342 1,456 12.0 1.8 74.1 25 2.1 3 0 0.22 0.03 3.10 0

Cakes etc Chocolate cake with butter icing 500 2,092 5.8 30.9 53.1 130 1.6 440 298 0.07 0.09 2.00 0Curant buns 296 1,250 7.6 7.5 52.7 110 1.9 230 0 0.37 0.16 3.10 0Fruit cake, rich 322 1,357 4.9 12.5 50.7 84 3.2 220 0 0.07 0.09 1.30 0Jam tarts 368 1,552 3.3 13.0 63.4 72 1.7 130 0 0.06 0.02 1.20 0Plain cake, Madeira 393 1,652 5.4 16.9 58.4 42 1.1 380 0 0.06 0.11 1.60 0

Puddings Apple pie 369 1,554 4.3 15.5 56.7 51 1.2 210 0 0.05 0.02 0.40 0Bread and butter pudding 157 661 6.1 7.7 16.9 130 0.6 150 78 0.07 0.23 1.80 0Cheesecake, frozen, fruit topping 239 1,005 5.2 10.6 32.8 68 0.5 160 0 0.04 0.04 1.70 0Custard 118 496 3.8 4.4 16.7 140 0.1 76 38 0.05 0.20 1.00 0Ice cream, dairy 165 691 3.3 8.2 20.7 120 0.3 70 0 0.04 0.15 0.90 0


Ener

gy (

kcal

)

Ener

gy (

kJ)

Prot

ein

(g)

Fat

(g)

Car

bohy

drat

e as

m

onos

acch

arid

e (g

)

9

Nuts Almonds 565 2,336 16.9 53.5 4.3 250 4.2 6 0 0.24 0.92 4.70 0Coconut, desiccated 604 2,492 5.6 62.0 6.4 22 3.6 28 0 0.06 0.04 1.80 0Peanuts, roasted and salted 570 2,364 24.3 49.0 8.6 61 2.0 440 0 0.23 0.10 21.30 0Cereals Biscuits, chocolate 524 2,197 5.7 27.6 67.4 110 1.7 160 0 0.03 0.13 2.70 0Biscuits, plain, digestive 471 1,978 6.3 20.9 68.6 92 3.2 600 0 0.14 0.11 2.40 0Biscuits, semi-sweet 457 1,925 6.7 16.6 74.8 120 2.1 410 0 0.13 0.08 2.90 0Bread, brown 217 924 8.4 2.0 44.2 99 2.2 540 0 0.27 0.10 2.30 0Bread, white 230 980 8.2 1.7 48.6 105 1.6 525 0 0.21 0.06 2.30 0Bread, wholemeal 215 911 9.0 2.5 41.6 54 2.7 560 0 0.34 0.09 1.80 0

Breakfast cereals Cornflakes 368 1,567 8.6 1.6 85.1 3 6.7 1160 0 1.80 1.60 21.90 0Weetabix 340 1,444 11.4 3.4 70.3 33 7.6 360 0 1.00 1.50 14.30 0Muesli 368 1,556 12.9 7.5 66.2 200 4.6 180 0 0.33 0.27 5.70 0Cream crackers 440 1,857 9.5 16.3 68.3 110 1.7 610 0 0.13 0.08 3.40 0Crispbread, rye 321 1,367 9.4 2.1 70.6 50 3.7 220 0 0.28 0.14 2.90 0Flour, white 337 1,435 9.4 1.3 76.7 140 2.0 2 0 0.31 0.04 3.50 0Flour, wholemeal 306 1,302 12.7 2.2 62.8 38 3.9 2 0 0.47 0.09 8.30 0Oats, porridge 374 1,582 10.9 9.2 66.0 52 3.8 9 0 0.90 0.09 3.30 0Rice, raw 359 1,529 7.0 1.0 85.8 4 0.5 4 0 0.41 0.02 5.80 0Spaghetti, raw 342 1,456 12.0 1.8 74.1 25 2.1 3 0 0.22 0.03 3.10 0

Cakes etc Chocolate cake with butter icing 500 2,092 5.8 30.9 53.1 130 1.6 440 298 0.07 0.09 2.00 0Curant buns 296 1,250 7.6 7.5 52.7 110 1.9 230 0 0.37 0.16 3.10 0Fruit cake, rich 322 1,357 4.9 12.5 50.7 84 3.2 220 0 0.07 0.09 1.30 0Jam tarts 368 1,552 3.3 13.0 63.4 72 1.7 130 0 0.06 0.02 1.20 0Plain cake, Madeira 393 1,652 5.4 16.9 58.4 42 1.1 380 0 0.06 0.11 1.60 0

Puddings Apple pie 369 1,554 4.3 15.5 56.7 51 1.2 210 0 0.05 0.02 0.40 0Bread and butter pudding 157 661 6.1 7.7 16.9 130 0.6 150 78 0.07 0.23 1.80 0Cheesecake, frozen, fruit topping 239 1,005 5.2 10.6 32.8 68 0.5 160 0 0.04 0.04 1.70 0Custard 118 496 3.8 4.4 16.7 140 0.1 76 38 0.05 0.20 1.00 0Ice cream, dairy 165 691 3.3 8.2 20.7 120 0.3 70 0 0.04 0.15 0.90 0


Cal

cium

(m

g)

Iron

(m

g)

Sodi

um (

mg)

Vita

min

A r

etin

ol

equi

vale

nt (

ug)

Thi

amin

(m

g)

Rib

oflav

in (

mg)

Nia

cin

equi

vale

nt

(mg)

Vita

min

C (

mg)

10

Puddings Rice pudding 131 552 4.1 4.2 20.4 30 0.1 55 33 0.04 0.14 1.10 0Trifle 165 690 2.2 9.2 19.5 68 0.3 63 50 0.06 0.10 0.60 0Beverages Chocolate, drinking 366 1,554 5.5 6.0 77.4 33 2.4 2 2 0.06 0.04 2.10 0Cocoa powder 312 1,301 18.5 21.7 11.5 130 10.5 7 7 0.16 0.06 7.30 0Coffee, ground, infusion 3 12 0.3 0.0 0.4 3 0.1 1 0 0.00 0.01 0.60 0Coffee, instant, powder 100 424 14.6 0.0 11.0 140 4.6 81 0 0.04 0.21 27.90 0Carbonated ‘ades 38 166 0.0 0.0 10.0 4 0.1 8 0 0.00 0.00 0.00 0Tea, dry 0 0 0.0 0.0 0.0 0 0.0 0 0 0.00 0.90 6.00 0Squash, undiluted 98 418 0.0 0.0 26.1 11 0.1 35 0 0.00 0.01 0.10 5

Alcoholic beverages Beer, keg Bitter 37 156 0.0 0.0 2.3 8 0.0 6 0 0.00 0.03 0.17 0Spirits 222 919 0.0 0.0 0.0 0 0.0 0 0 0.00 0.00 0.00 0Wine, medium white 89 371 0.0 0.0 2.5 10 0.4 1 0 0.00 0.00 0.10 0Cider, average 43 180 0.0 0.0 2.9 5 0.2 7 0 0.00 0.00 0.00 0

Miscellaneous Curry powder 325 1,395 12.7 13.8 41.8 478 29.6 52 99 0.25 0.28 3.50 11Marmite 179 759 41.4 0.7 1.8 95 3.7 4,500 0 3.10 11.00 67.00 0Peanut butter 623 2,581 22.6 53.7 13.1 37 2.1 350 0 0.17 0.10 15.00 0Soy sauce 56 240 5.2 0.5 8.3 65 4.8 5,720 0 0.04 0.17 1.80 0Tomato soup 55 230 0.8 3.3 5.9 17 0.4 460 35 0.03 0.02 0.60 0Tomato ketchup 98 420 2.1 0.0 24.0 25 1.2 1,120 0 0.06 0.05 0.30 0Pickle, sweet 134 572 0.6 0.3 34.4 19 2.0 1,700 0 0.03 0.01 0.20 0Salad cream 311 1,288 1.9 27.4 15.1 34 0.8 840 0 0.00 0.00 0.00 0


Ener

gy (

kcal

)

Ener

gy (

kJ)

Prot

ein

(g)

Fat

(g)

Car

bohy

drat

e as

m

onos

acch

arid

e (g

)

11

Puddings Rice pudding 131 552 4.1 4.2 20.4 30 0.1 55 33 0.04 0.14 1.10 0Trifle 165 690 2.2 9.2 19.5 68 0.3 63 50 0.06 0.10 0.60 0Beverages Chocolate, drinking 366 1,554 5.5 6.0 77.4 33 2.4 2 2 0.06 0.04 2.10 0Cocoa powder 312 1,301 18.5 21.7 11.5 130 10.5 7 7 0.16 0.06 7.30 0Coffee, ground, infusion 3 12 0.3 0.0 0.4 3 0.1 1 0 0.00 0.01 0.60 0Coffee, instant, powder 100 424 14.6 0.0 11.0 140 4.6 81 0 0.04 0.21 27.90 0Carbonated ‘ades 38 166 0.0 0.0 10.0 4 0.1 8 0 0.00 0.00 0.00 0Tea, dry 0 0 0.0 0.0 0.0 0 0.0 0 0 0.00 0.90 6.00 0Squash, undiluted 98 418 0.0 0.0 26.1 11 0.1 35 0 0.00 0.01 0.10 5

Alcoholic beverages Beer, keg Bitter 37 156 0.0 0.0 2.3 8 0.0 6 0 0.00 0.03 0.17 0Spirits 222 919 0.0 0.0 0.0 0 0.0 0 0 0.00 0.00 0.00 0Wine, medium white 89 371 0.0 0.0 2.5 10 0.4 1 0 0.00 0.00 0.10 0Cider, average 43 180 0.0 0.0 2.9 5 0.2 7 0 0.00 0.00 0.00 0

Miscellaneous Curry powder 325 1,395 12.7 13.8 41.8 478 29.6 52 99 0.25 0.28 3.50 11Marmite 179 759 41.4 0.7 1.8 95 3.7 4,500 0 3.10 11.00 67.00 0Peanut butter 623 2,581 22.6 53.7 13.1 37 2.1 350 0 0.17 0.10 15.00 0Soy sauce 56 240 5.2 0.5 8.3 65 4.8 5,720 0 0.04 0.17 1.80 0Tomato soup 55 230 0.8 3.3 5.9 17 0.4 460 35 0.03 0.02 0.60 0Tomato ketchup 98 420 2.1 0.0 24.0 25 1.2 1,120 0 0.06 0.05 0.30 0Pickle, sweet 134 572 0.6 0.3 34.4 19 2.0 1,700 0 0.03 0.01 0.20 0Salad cream 311 1,288 1.9 27.4 15.1 34 0.8 840 0 0.00 0.00 0.00 0


Cal

cium

(m

g)

Iron

(m

g)

Sodi

um (

mg)

Vita

min

A r

etin

ol

equi

vale

nt (

ug)

Thi

amin

(m

g)

Rib

oflav

in (

mg)

Nia

cin

equi

vale

nt

(mg)

Vita

min

C (

mg)

12

SQUATS

Start PositionStand in a upright position with the bar on the back of your shoulders as in illustration one. The feet should be approximately twelve inches to shoulder width apart and a thin wooden block may be placed under the heels to improve balance.

ExecutionSlowly bend the legs, keeping the back as straight as possible until you reach a crouch position as in illustration two then return to the upright position. This exercise works the front of the thigh, the leg bicep, and also to a degree the buttocks.

Special notesIf the back is not kept straight and a lean forward is introduced, the more stress will be taken away from the front thigh to the leg bicep, buttocks and lower back. It is essential to maintain good form and use a weight within your capabilities. It also helps to look upwards slightly above your own head height. Called ‘the king of exercises’, done properly squats encourage overall growth. Do not go below parallel 90º.

Stand in a upright position with the bar

apart and a thin wooden block may be placed under the heels

upright position. This exercise works the front of the thigh, the leg bicep, and also to a degree

13

HACK SQUAT

Start PositionStand in the hack squat machine, shoulders underneath the padded rollers and feet approximately twelve inches apart on the normally adjustable foot plate. The back should be supported by the machine.

ExecutionSlowly bend the knees to the crouch position and then return to the upright position. This exercise works the front part of the thigh.

Special notesIf it proves difficult to reach the fully crouched position and return to the upright position, a half squat position may be used. The half squat exercises the upper frontal thigh muscles and various foot spacing throws the stress on either the outer or inner parts of the thigh.

Stand in the hack squat machine, shoulders underneath the padded rollers and feet approximately twelve inches apart on the normally adjustable foot plate. The back should be supported by the machine.

upright position. This exercise works the front part of the thigh.

If it proves difficult to reach the fully crouched position and return to the upright position, a half squat position

muscles and various foot

14

LEG PRESS

Start PositionLie on your back rest with your feet onto the foot plate approximately 12 inches apart. Toes pointing slightly outwards.

ExecutionTaking the weight from rest, release the catch stands and grip the handles. Lower the weight slowly towards your chest and allow your knees to move naturally towards your arm pits. From this position push back to full extension as in illustration two, then repeat.

Special notesEnsure that your back and shoulders remain flat throughout to ensure good form. Keeping the legs apart ensures that the inner area is worked as well as the frontal thigh. Do the repetitions slowly to avoid undue strain to the knees.

Lie on your back rest with your feet onto the foot plate approximately 12 inches apart. Toes pointing slightly outwards.

chest and allow your knees to move naturally towards your arm pits. From this position

Ensure that your back

15

LEG EXTENSIONS

Start PositionSit on a leg extension machine with feet underneath the padded rollers.

ExecutionFully extend the legs to a horizontal position by lifting the padded rollers and return to the start position. This exercise works the front thigh and in particular the area just above the knee.

Special notesPerform the movement slowly and regularly. Attempt to keep the legs fully extended for the count of a second for added contraction. Good form with a weight that allows strict repetitions is essential.

16

FRONT SQUAT

Start PositionStart in an upright position with the bar resting on the front of your shoulders· as shown opposite. The feet should be approximately twelve inches apart and a thin wooden block may be placed under the heels to improve balance.

ExecutionSlowly bend the legs keeping the back as straight as possible until you reach the crouch position as in illustration two and then return to the upright position. This exercise is designed to work the front of the thigh.

Special notesTry not to lean forward on this movement as unnecessary stress may be taken on the lower back area. To maintain good form it is often necessary to look well above your own head height and to keep the head upright, if not in a slightly backward position. Do not go below parallel 90º.

Start in an upright position with the bar

Slowly bend the legs keeping the back as

This exercise is designed to work the front of the thigh.

Try not to lean forward on this movement as unnecessary stress may be taken on the lower back

17

LEG CURL

Start PositionLie face down on a leg curl machine with heels underneath the padded rollers. Your hands may grip the side of the machine as in illustration one.

ExecutionExercise the leg bicep muscles by slowly curling the legs and by elevating the padded roller as in illustration two.

Special notesTry not to use your back to assist you in the movement. Use only the leg bicep muscles to make a complete contraction. Raising of the upper body, or leaning on your elbows, further isolates the leg bicep.

18

STANDING CALF RAISES

Start PositionStand on the balls of your feet on an elevated block. With your shoulders placed underneath the pads of the calf machine.

ExecutionLower the heels towards the floor and then elevate yourself to a tip toe position. This exercise works the calf muscle.

Special notesThis exercise may also be done on a seated calf machine, or alternatively if machines are not available donkey raises ma y be performed with a person on your back, using a block of wood for your feet. Experiment with different foot positions, i.e. toes pointing inwards or outwards and different width spacings for greater variety.

elevated block. With your shoulders placed

then elevate yourself to a tip toe position.

19

BENCH PRESS

Start PositionUsing a shoulder width grip take the dumbell from the stands to an extended position as in illustration.

ExecutionSlowly lower the weight to just touch the lower pectorals (chest muscle) as in illustration and press back to the start position. This exercise is a basic bulking movement for the whole chest muscle.

Special notesExecute the exercise without a bounce on the chest to avoid injury and ensure strict form throughout using a weight which enables full control for the best results.

Using a shoulder width grip take the dumbell from the stands to an extended position

20

INCLINE PRESS

Special notesThis exercise in movement is of a similar nature to the basic Bench Press, but as seen in the illustrations the bar touches the upper chest just below the collar bones. This movement primarily exercises the upper pectorals.

21

BAR DIPS

Start PositionWith knees bent and feet off the ground grip the bars with each hand as in illustration.

ExecutionSlowly bend the arms whilst leaning the body forward as in illustration and return to the start position. This movement exercises the entire chest area, but predominantly the lower chest (pec) area.

Special notesIt is essential to lean forward when performing the movement otherwise stress may be placed on the tricep muscle instead. Allowing the chest to touch the bar will help ensure strict form.

the lower chest (pec) area.

It is essential to lean forward when performing the movement otherwise stress may be placed on the tricep muscle

22

INCLINE FLYES

Special notesThis movement should be performed as per flat bench flyes on an angled ‘ bench, thereby placing added stress on the upper chest muscles. Decline FIyes may also be performed adding extra stress on the low pectoral or chest muscles.

23

24

FLAT BENCH FLYES

Start PositionLie on a flat bench with arms outstretched and gripping two dumbells close together as in illustration.

ExecutionKeeping the arms slightly bent slowly draw the arms outwards to a fully stretched position as in illustration and return to the, start position. This movement primarily exercises the outer chest muscles.

Special NotesPausing at the bottom of the movement will place extra stress on the outer chest muscles while extra contraction at the top of the movement will add stress to the inner chest muscles.

Lie on a flat bench with arms outstretched and gripping two dumbells close together

25

PULLOVERS

Start PositionWith knees bent, lie across a flat bench gripping a dumbell with both hands as in illustration.

ExecutionSlowly swing the arms backwards over your head until they are in a fully out stretched position as in illustration and slowly return to the start position. This exercises the rectorial muscles and rib cage area.

Special notesThe arms should be kept slightly bent throughout the movement, otherwise the Latissimus Dorsi (lats) muscles are exercised instead.

DUmBELL PRESS CHEST

Start PositionSit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

ExecutionPress dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

Special NotesDumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, travelling inward over each shoulder at top. No need to drop weights.

Execution

Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, travelling inward over each shoulder at top.

26

27

CABLE CROSSOVERS

Start PositionWith arms fully outstretched grasp the high cable crossovers as in illustration.

ExecutionSlowly draw the cables together until they meet in front of the torso as shown in illustration. This movement exercises the inner chest muscles.

Special NotesBringing the cables together in front of the chest will exercise the inner and upper chest muscles where as the inner and lower muscles are exercised if the movement is performed in the regular manner as illustrated.

PEC DEC FLYES

Start PositionSit at the Pee Dec machine placing the hands on the grips provided and placing the elbows firmly against the pads as in illustration.

ExecutionSlowly push the pads together as in illustration 2 and contract that position before returning to the start position. This movement exercises predominantly the inner chest muscles.

Special notesAdjust the height of the seat to a comfortable position before attempting the movement and ensure you use a weight which will allow you to keep your elbows in a firm position against the pads.

comfortable position before attempting the movement and ensure you use a

your elbows in a firm position against

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mILITARY PRESS

Start PositionStand with the barbell resting on your shoulders or upper chest as in illustration. Hand spacing slightly wider than shoulder width.

ExecutionPush the barbell upwards to an arms extended position as in illustration and return to the start position. This movement exercises the side and frontal heads of the Deltoid muscle.

Special NotesThis exercise can also be accomplished with dumbells. Try not to use other bodyparts to assist the movement and perform the exercise in strict style.

This exercise can also be accomplished with dumbells. Try not to use other bodyparts to assist the movement and perform the exercise in strict style.

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DUmBELL SHOULDER PRESS

Start PositionStand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.

ExecutionInitiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

Special notesMovement should emphasize shoulder abduction while minimizing forearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting Dumbbells.

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until

shoulders in opposite pattern and repeat.

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SIDE LATERAL RAISES

Start PositionWith arms slightly bent hold the dumbells in front of you as in illustration. As an alternative, you may prefer to start with your arms against your sides.

ExecutionRaise the arms directly outwards to a parallel position as in illustration and then slowly return to the start position. This movement exercises the laterals or sides of the Deltoid muscles.

Special notesWhen reaching position, it is advisable to turn the dumbells as if pouring water from a kettle. This will put extra stress on the shoulder muscles.

Special notesWhen reaching position, it is advisable to turn the dumbells as if pouring water from a kettle. This will put extra stress on the shoulder muscles.

BENT OVER LATERALS

Start PositionBend over keeping knees bent and holding the dumbells in front of you as in illustration.

ExecutionMove the dumbells outwards, attempting to reach the parallel position as in illustration and slowly return to the start position. This movement exercises the posterior or rear head of the Deltoid.

Special NotesDo not attempt to use too heavy a weight and perform the exercise in strict style.

Special NotesDo not attempt to use too heavy a weight and perform the exercise in strict style.

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SHOULDER SHRUGS

Start PositionHold the barbell or dumbells in front of you close to your body as in illustration.

ExecutionLift the barbell keeping it close to the body, at the same time hunch and roll your shoulders backwards as in illustration. This movement exercises the Trapezius muscle between your shoulder blades.

UPRIGHT ROWS

Start PositionHold the barbell in front of you close to the body, hand spacing just short of shoulder length apart.

ExecutionKeeping the barbell close to the body, raise it up to chin level ensuring your elbows are in a higher position than your hands as in illustration, and slowly return to the start position.

Special NotesThis exercise affects both the front Deltoid and the Trapezius more while a wider grip affects more the front Deltoid.

short of shoulder length apart.

This exercise affects both the front Deltoid and the Trapezius more while a wider grip affects

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FORWARD SHOULDER RAISES

Start PositionStand with both dumbells resting on the front of your thighs.

ExecutionBending the arms slightly, raise the dumbells to a parallel position straight out in front of you. This movement exercises the anterior or front of the head of the Deltoid muscle.

Special NotesEnsure you use weights within your capabilities and do not jerk the weights up to the parallel position.

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parallel position straight out in front of you. This movement exercises the anterior or front of the

Ensure you use weights within your capabilities and do not jerk the weights

CHINS

Start PositionHang from the chinning bar using a grip slightly wider than shoulder width as in illustration.

ExecutionSlowly pull yourself upwards until your chin is up to or above the bar and return to the start position.

Special NotesAs this is a difficult and taxing exercise it is advisable to perform it at the start of your back routine. As there are many variations to this exercise you need to experiment to find your preferred technique.

and return to the start position.

As this is a difficult and taxing exercise it is advisable to perform it at the start of your back routine. As there are many variations to this exercise you need to experiment to find your preferred technique.

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LAT PULLDOWNS

Start PositionSitting at a lat machine, reach up and grasp the bar shoulder width apart as in illustration.

ExecutionSlowly pull the bar down as far as possible to the chest, hold briefly and return to the start position. This exercise affects primarily the Laitissimus Dorsi (Lats) particularly as an aid to greater width.

Special NotesWherever possible place your knees under a bar or support for isolation of the lat muscles. This exercise may be varied by arching the back slightly and pulling down to the top of the chest.

Wherever possible place your knees under a bar or support for isolation of the lat muscles. This exercise may be varied by arching the back slightly and pulling down

LOW PULLEY ROWS

Start PositionIn a seated position with knees slightly bent and feet against the foot supports grasp the pulley handles as in illustration.

ExecutionTaking the weight from rest slowly draw the handles towards your stomach to an erect upper body position, keeping your elbows as close to your sides as possible as in illustration. This exercise works primarily the outer lats.

Special NotesFor added effect a slight arching of the back and hold at contraction will give added back thickness. Care should be taken to allow the weight to slowly return to the start position.

primarily the outer lats.

slight arching of the

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T. BAR ROWING

Start PositionStand on the block or foot pads provided, bend and grasp the T. Bar handles as in illustration.

ExecutionSlowly pull the bar down as far as possible to the chest, hold briefly and return to the start position. This exercise affects primarily the Latissimus Dorsi (Lats) particularly as an aid to greater width.

Special NotesFailure to utilise a block or supports will limit the stretch and exercise effectiveness.

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HYPEREXTENSIONS

Start PositionLie across a hyperextension bench with the pelvis supported by the cushion pad and tile heels tucked under the heel pads as in illustration.

ExecutionKeeping the arms crossed over the chest raise the upper body as high as possible as in illustration, and return to the start position. This exercise works the lower back muscles (Erectors).

Special NotesFor maximum effect ensure the heels are in line with the pelvis.

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STIFF LEG DEADLIFT

Start PositionUsing an overhand grip, reach down with legs bent and grasp the barbell with a shoulder width grip as in illustration.

ExecutionInitially using the legs for assistance straighten to an erect position as in illustration. Then keeping the legs straight, slowly lower the bar almost to the floor as in previous illustration.

Special NotesUse the heaviest weight possible but still maintain strict form. Keep the legs straight throughout the exercise for maximum effect. Standing on a low block will allow for greater stretch.

to an erect position as in illustration. Then keeping the legs straight, slowly lower the bar almost to

DUmBELL ROWS

Start PositionStand at the side of a flat bench with one arm outstretched, grasping a dumbell, and the other hand supporting you on the bench as in illustration.

ExecutionSlowly draw the dumbell towards and up to your hip as in illustration 2, and return to the start position.

Special NotesKeep the arm close to the side of the body and ensure good stretch and contraction at each end of the movement.

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BARBELL ROWS

Start PositionBend down and grasp the barbell at approximately shoulder width as in illustration.

ExecutionKeeping the knees bent and head up facing forwards, draw the barbell up as high as possible to the lower ribs and stomach and return to the start position. This movement is regarded as one of the best for all round back thickness.

Special NotesAlways use a weight which allows you to keep strict form and does not give cause to injury of the lower back.

Always use a weight which allows you to keep strict form and does not give cause

BARBELL CURLS

Start PositionGrip the barbell with two hands, shoulder width apart as in illustration.

ExecutionWithout rocking the upper body. Slowly raise the barbell towards the chest as in illustration and slowly return to the start position. This movement exercises the entire bicep area for added size.

Special NotesThis exercise may also be performed with dumbells and every effort should be made to keep the bicep muscle under constant tension thereby ensuring maximum contraction and development.

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PREACHER CURLS

Start PositionLean across a preacher bench and grasp the barbell shoulder width apart as in illustration.

ExecutionSlowly curl the bar until it reaches the upper chest as in illustration and return to the start position. This movement exercises the lower bicep muscles.

Special NotesEnsure you use a weight within your capabilities and perform the movement correctly in strict style.

Lean across a preacher bench and grasp the barbell shoulder width apart as in illustration.

chest as in illustration and return to the start position. This movement exercises the lower

DUmBELL CURLS

Start PositionPosition two dumbbells to sides, palms facing in, arms straight.

ExecutionWith elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Special NotesBiceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fa shion. When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

Position two dumbbells to sides, palms facing

and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original

Biceps may be exercised alternating

simultaneous-alternating fa shion. When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more

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CONCENTRATION CURLS

Start PositionWhilst sitting on a fiat bench, grip a dumbell with the back of your arm resting against the muscles of your inner thigh as in illustration.

ExecutionSlowly curl your arm until you reach contraction as in illustration and return to the start position making sure you rotate the wrist at the top part of the movement. This position exercises the belly of the bicep muscle for both peak and shape.

Special NotesRotation or supination of the wrist with the little finger uppermost should be effected as much as possible to ensure maximum contraction of the bicep muscle particularly at the top of the movement.

WRIST CURLS

Start PositionSitting on a bench grip a barbell and allow your wrists to hang over the edge of the bench as in illustration.

ExecutionSlowly curl the bar upwards as in illustration and return to the start position. This movement exercises the forearms.

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TRICEP PUSH DOWNS

Start PositionGrip the tricep bar with both hands as in illustration.

ExecutionSlowly push the tricep bar downwards until the arms are in a fully stretched position as in illustration and return to the start position.

Special NotesUsing too heavy a weight will place unnecessary stress on other muscles. Keeping the arms close - to the sides will affect the rear tricep head while arms splayed apart will place extra stress on the inner tricep head.

TRICEP DIPS

Start PositionMount shoulder width dip bar, arms straight with shoulders above hands. Keep hips straight.

ExecutionLower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.

Special NotesTo decrease difficulty, use assistance from machine or training partner. Also consider Triceps Dip between benches or Self-assisted dips by placing feet on bench or elevation.

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Mount shoulder width dip bar, arms straight with shoulders above hands. Keep hips straight.

To decrease difficulty, use assistance

Also consider Triceps Dip between

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LYING TRICEP EX TENSION

Start PositionUsing a close grip, hold the bar fully outstretched as in illustration.

ExecutionSlowly bend the elbows allowing the bar to descend to the forehead or just beyond as in illustration and return to the start position. This movement exercises the rear and inner tricep muscle.

Special NotesThis exercise is similar to the close grip bench press except that the bar is allowed to fall towards the head or if preferred over the head. These variations affect the various tricep heads giving all round tricep development. It may also be performed with two dumbells and is sometimes referred to as a lying French Press.

Using a close grip, hold the bar fully outstretched

CLOSE GRIP BENCH PRESS

Start PositionLying on a flat bench with arms outstretched grasp the barbell with hands approximately 4-6 inches apart as in illustration.

ExecutionDraw the barbell down until it rests upon the chest as in illustration and then push it back to the start position. This movement exercises the entire tricep muscles.

Special NotesIf your hand spacing is too wide it will affect more of the chest muscles where as a closer grip will place more stress on the triceps.

Lying on a flat bench with arms outstretched grasp the barbell with hands approximately 4-6 inches apart as in illustration.

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REVERSE CURL

Start PositionGrasp the bar or dumbells in an over hand position as in illustration.

ExecutionKeeping the back of the hand uppermost, slowly raise the weight until the Bicep is at a fully contracted position as in illustration and slowly return to the start position. This movement exercises primarily the Brachali muscle of the forearm.

a fully contracted position as in illustration and slowly return to the start position. This

CRUNCHES

Start PositionLie on your back with knees bent and feet up against the wall as in illustration. Hands should be placed behind the head.

ExecutionSlowly raise your upper body towards your knees until you reach a fully contracted position and return to the start position. This movement exercises the upper abdominals.

Special NotesTry to keep your lower back on the floor throughout the movement. This movement may also be effected with legs crossed whilst sitting on the bed or on the floor.

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LYING LEG RAISES

Start PositionLie on a flat bench with hands gripping the top of the bench and legs hanging over the bottom of the bench.

ExecutionSlowly raise the legs until they are vertical as in illustration and return to the start position. This movement exercises the lower abdominals.

Special notesEvery effort should be made to keep the stomach muscles contracted throughout the whole movement. This exercise may also be performed whilst Iying on the floor if no bench is available.

Execution

contracted throughout

HANGING KNEE LIFTS

Start PositionHang from a bar with feet close together as in illustration.

ExecutionDraw the knees upwards towards the chest as in illustration and slowly return to the start position. This movement exercises the lower abdominal area.

Special notesThis exercise may also be performed on a knee lift machine and may also be effected by raising both legs horizontally out in front of you for added difficulty and extra contraction.

towards the chest as in illustration

position. This movement exercises

This exercise may also be performed on a knee lift machine and may also be effected by raising both legs horizontally out in front of you for added difficulty

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CABLE/ROPE PULL DOWNS

Start PositionKneel down and grip the rope, lat bar or tricep bar with a close grip as in illustration.

ExecutionPull the bar downwards until you are in a homage position as in illustration and return to the start position. This movement exercises the upper abdominal area.

Special notesEvery effort should be made to contract the stomach (abdominal) muscles during the downward part of the movement, and the position should be held momentarily before returning to the start position, exhaling at the start of the movement helps the contraction.

contract the stomach (abdominal)

position should be held momentarily before returning to the start position, exhaling at the start of the movement

Training: 3 days a week

Duration: 6 weeks

Summary:

Two all over body workouts and one cardiovascular training session per week. Each weight training exercise will consist of 15 reps minimum to 20 reps maximum.

Day 1 (Monday) All over body workout

Chest bench press (p20) 2 sets, 15 to 20 reps Shoulders dumbell press seated (p30) 2 sets, 15 to 20 reps Triceps pushdowns (p49) 2 sets, 15 to 20 reps Legs leg extensions (p16) 2 sets, 15 to 20 reps leg curls (p18) 2 sets, 15 to 20 reps calf raises (p19) 2 sets, 15 to 20 reps Back lat pull downs (p37) 2 sets, 15 to 20 reps Biceps barbell curls (p44) 2 sets, 15 to 20 reps

Day 2 (Tuesday) day off, rest

Day 3 (Wednesday) Cardiovascular (aerobic)

10 minutes exercise cycle 10 minutes rowing machine 10 minutes elliptical crosstrainer 30 minute total

Day 4 (Thursday) day off, rest

Day 5 (Friday) Repeat day 1 routine

Beginners Routine

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• 10 minutes aerobic warm up should be performed before weight training sessions

• A rest period of 1 minute (or more if required) should be taken between each set

• Each set should be trained comfortably for 15 to 20 reps

• Do not train to failure

• Cardiovascular sessions should be performed at a comfortable pace, not so you are breathing too heavily during the beginners routine

• Once the 6 week beginners routine is finished it will be time to move on. Speak to one of our experts to see which routine will now be best for you

• Use a training diary to continuously monitor performance and provide motivation

• Use the correct supplements and proper diet

• Get enough sleep

Beginners Routine Essentials

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Duration: 8 weeks

Summary:

Weight training -train first two sets to approximately 80% of failure and the third set to failure. This routine trains each body part no more than once a week. Cardiovascular training is incorporated twice weekly.

Day 1 (Monday) chest, shoulders and triceps

Chest bench press (p20) 3 sets, 20 to 25 reps Incline (15%) dumbell press (p21) 3 sets, 20 to 25 reps dumbell flyes (p24) 3 sets, 20 to 25 reps Shoulders dumbell press seated (p26) 3 sets, 20 to 25 reps lateral raises (p31) 3 sets, 20 to 25 reps Triceps lying tricep extensions (p51) 3 sets, 20 to 25 reps pushdowns (p49) 3 sets, 20 to 25 reps

Day 2 (Tuesday) Cardiovascular (aerobic) training

15 minutes rowing machine 15 minutes exercise cycle 15 minutes elliptical crosstrainer Total of 45 minutes

Day 3 (Wednesday) day off, rest

Day 4 (Thursday) legs, back and biceps

Legs leg extensions (p16) 3 sets, 20 to 25 reps leg curls (p18) 3 sets, 20 to 25 reps calf raises (p19) 3 sets, 20 to 25 reps Back lat pulldowns (p37) 3 sets, 20 to 25 reps barbell rows (43) 3 sets, 20 to 25 reps Biceps barbell curls (44) 3 sets, 20 to 25 reps dumbell curls (46) 3 sets, 20 to 25 reps

Day 5 (Friday) repeat Tuesdays Cardiovascular training

Fat Burning Routine

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• A rest period of one minute should be allowed between each set during weight training sessions

• The third set of each set should be trained to failure

• 2 warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs, pull downs for back etc

• Cardiovascular session, you should be training at 70% to 80% of your maximum heart rate you calculate this by using 220 minus your age, i.e. at 30 years old this would be 220-30 190 m/h/r, this would mean you should be training between a heart rate of 133 to 152

• Use a training diary to continuously monitor performance and to provide motivation



Fat Burning Routine Essentials

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Duration: 6 weeks

Summary:

Each weight training exercise will consist of 3 sets of 8 reps minimum to 12 reps maximum. This routine trains each body part no more than once a week.

Day 1 (Monday) chest and shoulders

Chest bench press (p20) 3 sets, 8 to 12 reps incline press (p21) 3 sets, 8 to 12 reps dumbell press (p26) 3 sets, 8 to 12 repsShoulders military press (p29) 3 sets, 8 to 12 reps lateral raises (p31) 3 sets, 8 to 12 reps dumbell press (p30) 3 sets, 8 to 12 reps


Day 3 (Wednesday) back and biceps

Back chins or pull downs (p36/37) 3 sets, 8 to 12 reps deadlifts (p41) 3 sets, 8 to 12 reps barbell rows (p43) 3 sets, 8 to 12 repsBiceps barbell curls (p44) 3 sets, 8 to 12 reps dumbell curls (p46) 3 sets, 8 to 12 reps


Day 5 (Friday) legs and triceps

Legs squats (p13) 3 sets, 8 to 12 reps leg curls (p18) 3 sets, 8 to 12 reps calf raises (p19) 3 sets, 8 to 12 repsTriceps close grip bench press (p52) 3 sets, 8 to 12 reps lying tricep extensions (p51) 3 sets, 8 to 12 reps dips (p50) 3 sets, 8 to 12 reps

Lean muscle Building Routine

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• Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc

• A rest period of 1.5 minutes should be taken between each set

• Each set should be trained to failure (not warm up sets)

• For maximum results cycle every six weeks with power routine and then repeat




Lean muscle Building Routine Essentials

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Duration: 6 weeks

Summary:

Each weight training exercise will consist of 2 sets of 3 reps minimum to 6 reps maximum on big movements and 6 reps minimum to 8 reps maximum on small movements. This routine trains each body part no more than once a week.

Day 1 (Monday) chest and shoulders

Chest bench press (p20) 2 sets, 3 to 6 reps incline press (p21) 2 sets, 3 to 6 reps dumbell press (p26) 2 sets, 6 to 8 reps Shoulders military press (p29) 2 sets, 3 to 6 reps lateral raises (p31) 2 sets, 6 to 8 reps dumbell press seated (p30) 2 sets, 6 to 8 reps


Day 3 (Wednesday) back and biceps

Back chins or pull downs (p36/37) 2 sets, 6 to 8 reps deadlifts (p41) 2 sets, 3 to 6 reps barbell rows (p43) 2 sets, 6 to 8 reps Biceps barbell curls (p44) 2 sets, 6 to 8 reps dumbell curls (p46) 2 sets, 6 to 8 reps


Day 5 (Friday) legs and triceps

Legs squats (p13) 2 sets, 3 to 6 reps leg curls (p18) 2 sets, 6 to 8 reps calf raises (p19) 2 sets, 6 to 8 reps Triceps close grip bench press (p52) 2 sets, 3 to 6 reps lying tricep extensions (p51) 2 sets, 6 to 8 reps dips (p50) 2 sets, 6 to 8 reps

Power & mass Building Routine

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Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc

• A rest period of 3 minutes should be taken between each set

• Each set should be trained to failure (not warm up sets).

• Do not use heavier weights than you can comfortably lift

• For maximum results cycle every six weeks with muscle routine and then repeat




Power & mass Building Routine Essentials

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Duration: 6 to 8 weeks

Summary:

Two weight training sessions and one cardiovascular training session per week. Each weight training exercise will consist of 3 sets of 12 reps minimum to 20 reps maximum. This routine trains each body part no more than once a week.

Day 1 (Monday) chest, shoulders and triceps

Chest bench press (p20) 3 sets, 12 to 20 reps Incline (15%) dumbell press (p21) 3 sets, 12 to 20 reps dumbell flyes (p24) 3 sets, 12 to 20 reps Shoulders dumbell press seated (p26) 3 sets, 12 to 20 reps lateral raises (p31) 3 sets, 12 to 20 reps Triceps dips (p50) 3 sets, 12 to 20 reps pushdowns (p49) 3 sets, 12 to 20 reps


Day 3 (Wednesday) Cardiovascular (aerobic) training

15 minutes rowing 15 minutes treadmill 15 minutes elliptical crosstrainer Total of 45 minutes


Day 5 (Friday) legs, back and biceps

Legs leg extensions (p16) 3 sets, 12 to 20 reps leg curls (p18) 3 sets, 12 to 20 reps calf raises (p19) 3 sets, 12 to 20 reps Back lat pulldowns (p37) 3 sets, 12 to 20 reps barbell rows (p43) 3 sets, 12 to 20 reps back hyper extensions (p40) 3 sets, 12 to 20 reps Biceps barbell curls (p44) 3 sets, 12 to 20 reps dumbell curls (p46) 3 sets, 12 to 20 reps

Athletic Routine

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• Each set should be trained to failure

• 2 warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs, pull downs for back etc

• Cardiovascular session, you should be training at 75% to 85% of your max heart rate – you calculate this by using 220 minus your age, i.e. at 35 years old, would be 220-35 = 185 m/h/r.

• You should be training between a heart rate of 139 to 157




Athletic Routine Essentials

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These supplement stack suggestions have been put together to form part of your every day training routine to enable you to quickly achieve your training goals. Your success in this will be determined by a combination of the correct training, the right supplements taken in the right way and enough rest and good diet. Remember if in doubt ask advice, is always freely available at any Heroes store or by telephone.

Supplement stack suggestions

Supplement Guide for Lean muscle Building Routine

High quality high B.V. whey protein isolate

L-Glutamine

Testosterone / GH boosters

Slow release protein

Pre-workout NO2 Formula

Must be virtually fat, carb and lactose free for it to work and will produce quality lean muscle gain. Taken in the morning and just after training.

For better synthesis of protein, the speeding up of muscle recovery and the delivery of more energy especially from fats. Taken before training with fruit juice or with a pre-workout supplement.

For much increased protein synthesis, masculinity, strength and better quality sleep which will boost muscle repair and growth taken as instructions.

Night time protein for better muscle repair during R.E.M. sleep which will lead to faster muscle growth taken around 20 mins before bed.

For increased intensity of your workout with more energy, focus and power. This will supercharge your workout. Taken before training as instructions.

Supplement Guide for Power and mass Building Routine

Creatine

Strong hardcore mass gainer with fast release carbs / gh / creatine matrix

L-Glutamine



For massive increases in power, size and recovery. Taken as instructed.

For the fuel you need for fast gains in building muscle mass and recovery. Taken in the morning and just after training.



Night time protein for better muscle repair during R.E.M. sleep which will lead to faster muscle growth. Taken around 20 mins before bed.

Supplement Guide for Fat Burning Routine

Good fat burner / CLA

High protein low carb supplement (Must be high quality and high B.V. to work)

L-Glutamine/HMB Formula

L-Glutamine

Increases metabolic rate (this is invaluable to speed up fat loss) and help remove stubborn fat. Taken as instructions.

To aid recovery and stimulate muscle development for a more toned and cut look which increases muscle density and decreases fat. Taken morning and just after training can also be used just before bed.



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Supplement Guide for Power and mass Building Routine

Creatine

Strong hardcore mass gainer with fast release carbs / gh / creatine matrix

L-Glutamine



For massive increases in power, size and recovery. Taken as instructed.

For the fuel you need for fast gains in building muscle mass and recovery. Taken in the morning and just after training.




Supplement Guide for Fat Burning Routine

Good fat burner / CLA

High protein low carb supplement (Must be high quality and high B.V. to work)

L-Glutamine/HMB Formula

L-Glutamine

Increases metabolic rate (this is invaluable to speed up fat loss) and help remove stubborn fat. Taken as instructions.

To aid recovery and stimulate muscle development for a more toned and cut look which increases muscle density and decreases fat. Taken morning and just after training can also be used just before bed.



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Supplement Guide for Athletic Routine

High protein med carb supplement with vitamin / mineral premix / strength precursors

L-Glutamine

Per-workout NO2 formula/ re-hydration formula


Immune support/Joint Support

For muscle recovery taken just after training. This is a very important blend of muscle repairing proteins and some carbs for energy replenishment. Taken after training.




To help boost immune system and help fight cold infections when training intensely and long distances. Taken as instructions.

Supplement Guide for Beginners Routine

Fast and slow release protein blend

L-Glutamine

Pre-workout Formula

Immune support

For fast muscle repair and recovery this will provide increases in muscle tone and development. Taken before bed, just after training and in the morning.



To help boost immune system and help fight cold infections when training intensely. Taken as instructions.

Please remember sports supplements are not medicines and are not designed to treat or cure any medical condition. Always check with your medical practitioner before starting any kind of exercise or supplement regime especially if you have, or have had any kind of medical condition.

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1. Train with a partner if possible or seek the help, advice and assistance of your gym instructor.

2. Follow the supplement guide and a proper diet program to get the best results from your training.

3. In most exercise routines intensity is a key factor. You can increase intensity by limiting the rest time between sets, completing more reps or using more weight.

4. Get enough rest. Your muscle will only develop and grow when you are resting.

5. It is very important not to over train as this can have detrimental effects on your development and your health.

6. Take a few days off at the end of each training cycle.This allows your body to recuperate before starting a new training routine. If you are using the muscle, power or athletic routines this is really important - these are very intense training routines.

7. Drink plenty of water.

8. Training routines are a guide only and can be changed to suit your circumstances.

9. For the cardiovascular exercises different equipment can be substituted as required eg treadmill instead of exercise bike.

10. It may at first be necessary to increase rest times between sets and then gradually reduce them.

11. Never lift weights so heavy they cause you injury – you should never use more weight than you can comfortably lift.

Sports supplements are not medicines and are not designed to treat, prevent, or cure any medical condition. Always check with your doctor before starting any kind of exercise or supplement regime especially if you have any kind of medical condition.

Heroes Training Tips

• Sports nutritional and dietary supplements

• Re-hab sports injury and therapy products

• Home fitness equipment

• Fitness training and yoga equipment

• Weight training equipment

• Training accessories

• Training clothing

• Martial arts, MMA and boxing equipment

ShopsNorwich 4 Bridewell Alley • Norwich • Norfolk • NR2 1AQ t: 01603 763870

Ipswich 15 The Walk • Ipswich • Suffolk • IP1 1EA t: 01473 214325

Colchester 18 Red Lion Yard • Colchester • Essex • CO1 1DX t: 01206 578977

Online www.heroesfitness.co.uk

Visit our stores or buy online!

73

• Sports nutritional and dietary supplements

• Re-hab sports injury and therapy products

• Home fitness equipment

• Fitness training and yoga equipment

• Weight training equipment

• Training accessories

• Training clothing

• Martial arts, MMA and boxing equipment

ShopsNorwich 4 Bridewell Alley • Norwich • Norfolk • NR2 1AQ t: 01603 763870

Ipswich 15 The Walk • Ipswich • Suffolk • IP1 1EA t: 01473 214325

Colchester 18 Red Lion Yard • Colchester • Essex • CO1 1DX t: 01206 578977

Online www.heroesfitness.co.uk

Visit our stores or buy online!

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