Sunday 19th November 2017,
UsFitties

All posts by Stewart Rogers

The Five Best Nutritional Supplements

The Five Best Nutritional Supplements

Nutritional supplements are big business. In the first of this two-part series, we’ll look at five of the best. The supplement industry is worth over $40 billion (£25.5 billion) in the USA and UK alone. We spend a small fortune on tablets of all shapes and sizes to aid our dietary or body composition goals. [...]

August 15, 2012 Stewart Rogers Nutrition Comments Off on The Five Best Nutritional Supplements

Smith Machine Squats – Are They Better Than Free Weights?

Smith Machine Squats – Are They Better Than Free Weights?

The Smith Machine-aided squats have been the subject of much debate recently. Are they better than free weight squats? As usual here at UsFitties, we’re interested in what the research says, not just what we might ‘think’ or ‘feel’. So what do those who study these things have to say on the matter? [...]

August 14, 2012 Stewart Rogers Exercise Comments Off on Smith Machine Squats – Are They Better Than Free Weights?

Faster Fat Loss? Make Like Bolt and Sprint…

Faster Fat Loss? Make Like Bolt and Sprint…

Want faster fat loss? Take a leaf out of Usain Bolt’s sport, and get your sprint on… In studies conducted by the Zinman College of Physical Education, sprinting has been shown to produce a number of hormonal changes in the body that both aid muscle repair and ignite the metabolism, helping to burn fat. [...]

August 13, 2012 Stewart Rogers Exercise 8

Zombie Evacuation Adventure Race! 5 Free Entries Up For Grabs!

Zombie Evacuation Adventure Race! 5 Free Entries Up For Grabs!

Want to take part in this year’s Zombie Evacuation adventure race? Have we got a competition for you… The competition is now closed; congratulations to our winners. Want to race in Zombie Evacuation anyway, and raise money for charity? Find out more now… Zombie Evacuation Race is a zombie infested 5K course with 20 obstacles [...]

August 10, 2012 Stewart Rogers Exercise Comments Off on Zombie Evacuation Adventure Race! 5 Free Entries Up For Grabs!

Burn Fat in Just 20 Minutes a Week – The Three-Minute Tip

Burn Fat in Just 20 Minutes a Week – The Three-Minute Tip

Want to burn fat, but don’t have much time to do it? This 20-minute per week regime is designed for maximum fat burning benefit. High Intensity Interval Training, or HIIT, involves short bursts of maximum-level activity followed by a period of ‘rest’. Not only is HIIT great for increasing muscle mass and burning fat, it [...]

August 8, 2012 Stewart Rogers Exercise Comments Off on Burn Fat in Just 20 Minutes a Week – The Three-Minute Tip

Build Muscle Quicker Using Lighter Weights and Higher Reps

Build Muscle Quicker Using Lighter Weights and Higher Reps

Research shows that it may be better to use lighter weights to build muscle than lifting heavy weights. Building muscle is important for a number of reasons, and is good for both men and women. More muscle means you’ll burn more fat, and that’s just one excuse to ensure you spend some of your time [...]

August 7, 2012 Stewart Rogers Exercise Comments Off on Build Muscle Quicker Using Lighter Weights and Higher Reps

Kettlebell Training 24 Minutes per Week for Improved Explosive Strength

Kettlebell Training 24 Minutes per Week for Improved Explosive Strength

A new study shows kettlebell training for just 24 minutes a week improves explosive strength by nearly 20%. Kettlebell training has become one of the most popular exercises recently, thanks to a resurgence in both the fitness media and books like Tim Ferriss’ Four Hour Body. But there are still areas of kettlebell training that [...]

July 31, 2012 Stewart Rogers Exercise Comments Off on Kettlebell Training 24 Minutes per Week for Improved Explosive Strength

Bicep Curls: Add a Twist for Big Gains – The Three-Minute Tip

Bicep Curls: Add a Twist for Big Gains – The Three-Minute Tip

Bicep Curls are a great exercise that offer a lot for anyone wanting to build bigger arms. But even this simple exercise can be tweaked for greater benefit. It is a myth that bicep curls only work the biceps, of course. As well as those all important ‘mirror muscles’, a good bicep curl will also [...]

July 27, 2012 Stewart Rogers Exercise Comments Off on Bicep Curls: Add a Twist for Big Gains – The Three-Minute Tip

Nike Mexico and Facebook Lets Runners Use Kilometers for Currency

Nike Mexico and Facebook Lets Runners Use Kilometers for Currency

Nike Mexico have launched a Facebook app that allows runners to convert the kilometers they’ve run into currency for auctions. Running for additional benefits is not a new concept. In addition to the health, fitness and life-enriching properties a good run delivers, many options exist that convert your exertions into extra perks. Earndit, Nexercise, The [...]

July 25, 2012 Stewart Rogers Exercise Comments Off on Nike Mexico and Facebook Lets Runners Use Kilometers for Currency

Sportiiiis Turns Any Pair of Glasses Into a Training Device

Sportiiiis Turns Any Pair of Glasses Into a Training Device

Sportiiiis is an attachable heads-up display that attaches to almost any pair of glasses, helping you stay in your training zone with minimum distraction. The Sportiiiis system, while sporting an almost unimaginable number of i’s in the name, is quite impressive. But what can this little add-on device do for you and your chosen eye-wear? [...]

July 23, 2012 Stewart Rogers Gear 1

Zombie Evacuation! Are You Ready to Race the Undead?

Zombie Evacuation! Are You Ready to Race the Undead?

Zombie Evacuation Race is a new and exciting addition to the ‘adventure run’ scene. The undead have you in their sights – will you survive?   Adventure races have become the ‘run du jour’ lately, so making your event stand out among the Spartans, Mudders and Survival of the Fittest’s of this world is difficult. [...]

July 18, 2012 Stewart Rogers Lifestyle Comments Off on Zombie Evacuation! Are You Ready to Race the Undead?

Want Amazing Triceps? Go French – The Three-Minute Tip

Want Amazing Triceps? Go French – The Three-Minute Tip

Triceps are as important a muscle to build for big arms as those ‘mirror muscles’ – the biceps – are. So how do you build them quickly? Let us introduce you to the French Press. What’s that, we hear you ask? [...]

July 17, 2012 Stewart Rogers Exercise Comments Off on Want Amazing Triceps? Go French – The Three-Minute Tip

Raisin the Bar; Dried Grapes Aid Running Endurance

Raisin the Bar; Dried Grapes Aid Running Endurance

A new research paper from the Journal of the International Society of Sports Nutrition shows that raisins are as good for endurance runners as some commercially available supplements. In this latest research paper on whether natural carbohydrate supplementation is as good as commercially available chews and gels for aiding running endurance, the results are quite eye-opening. [...]

July 9, 2012 Stewart Rogers Nutrition 8

Know Your Protein; 6 Foods to Help Build Muscle

Know Your Protein; 6 Foods to Help Build Muscle

Not all protein sources are made equal. Our quick and easy guide will help you pick the right food to support your needs. Protein plays an important part in helping repair your muscles after a workout. It is the process of creating small tears in the muscle through exercise, followed by the repair process, that [...]

July 6, 2012 Stewart Rogers Nutrition 1

5 Ways to Make Sure You Reach Your Fitness Goals

5 Ways to Make Sure You Reach Your Fitness Goals

Whatever your fitness goals are – losing fat, gaining lean muscle or completing a particular challenge – there are some scientifically proven ways to make sure you hit your targets. Even small differences in how you approach your fitness goals and targets can make the biggest of differences. For example, should you focus on the [...]

July 4, 2012 Stewart Rogers Lifestyle Comments Off on 5 Ways to Make Sure You Reach Your Fitness Goals

Challenge Yourself! 2012 Charity Event Diary

Challenge Yourself! 2012 Charity Event Diary

What’s your challenge? Do you like to run, cycle, trek or maybe do something a little ‘crazy’? Why not do it for charity? We’ve put together a charity event diary for the rest of 2012 to help you choose something that fits your lifestyle. What will you choose to do? [...]

July 3, 2012 Stewart Rogers Lifestyle Comments Off on Challenge Yourself! 2012 Charity Event Diary

How David Cameron can Help You Lift More Weight

How David Cameron can Help You Lift More Weight

Want to lift more weight? You’ll be surprised to hear that David Cameron, the Prime Minister of the United Kingdom, can help increase your power output by 8%. To be fair, in order to increase your power output by 8%, you don’t have to just rely on David Cameron. You could also gain an advantage [...]

June 27, 2012 Stewart Rogers Exercise Comments Off on How David Cameron can Help You Lift More Weight

The Perfect Training-Day Breakfast?

The Perfect Training-Day Breakfast?

It is training day. What you decide to have for breakfast could make or break your session. So what do you choose? Regardless of what eating plan you’re on, training day requires a balance of protein, carbohydrate and fat that will help you to handle the extra effort you’re going to put in. Breakfast is [...]

June 26, 2012 Stewart Rogers Nutrition Comments Off on The Perfect Training-Day Breakfast?

3 Ways to Turn Back the Fitness Clock

3 Ways to Turn Back the Fitness Clock

You really can turn back the fitness clock. There is no reason why you can’t be as fit at 50 as you were at 20. Don’t believe us? Research by the Jebsen Centre of Exercise in Medicine shows us that it is completely possible to turn back time and get yourself fit and healthy without [...]

June 22, 2012 Stewart Rogers Lifestyle 1

Top 5 Ways to Ruin a Good Workout

Top 5 Ways to Ruin a Good Workout

There are many ways to ruin a good workout but we’re keen on brevity here at UsFitties, so here are our Top 5… You worked hard. You’ve sweated (hopefully). You’ve burned a few hundred calories. Now, you’re about to ruin all that hard work by doing one of these five things. Or are you? Hopefully [...]

June 19, 2012 Stewart Rogers Exercise Comments Off on Top 5 Ways to Ruin a Good Workout

Body-weight Six-Pack; Three Moves You Need to Know

Body-weight Six-Pack; Three Moves You Need to Know

Getting a six-pack doesn’t always requires lifting heavy weights. If you use the right moves, body-weight will do… Arms, shoulders, back and chest improvements often require more resistance than body-weight alone to make any real progress. But your abs are different – the right moves can see you improving them without the need for weights, [...]

June 14, 2012 Stewart Rogers Exercise Comments Off on Body-weight Six-Pack; Three Moves You Need to Know

Lift One Weight at a Time for Muscle Growth – The Three-Minute Tip

Lift One Weight at a Time for Muscle Growth – The Three-Minute Tip

Want to speed up muscle growth? Doing reps with one weight at a time might be the answer… Asymmetry has an interesting effect on the muscles when performing free weight lifts. For example, instead of performing a standard barbell bench press, try this alternative. Grab two dumbbells instead. Hold them at chest height and then press [...]

June 12, 2012 Stewart Rogers Exercise 3

3 Alternative Ways to Reduce Muscle Soreness

3 Alternative Ways to Reduce Muscle Soreness

Muscle soreness is something that is unavoidable if you workout on a regular basis. There are many ways to reduce the impact of muscle soreness, such as drinking a post-workout protein shake through to using a foam roller. Here are 3 alternative routes you might want to take to help reduce muscle soreness after an [...]

June 6, 2012 Stewart Rogers Lifestyle 2

The UsFitties All-Muscle Stationary Cycle Circuit

The UsFitties All-Muscle Stationary Cycle Circuit

The stationary cycle is a great piece of equipment, but is it possible for you to work all your muscles and not just your glutes? Try this all-muscle stationary cycle circuit we’ve devised the next time you hit the gym, and you’ll be able to save the time and effort usually expended by moving from [...]

June 5, 2012 Stewart Rogers Exercise 1

Fat is the Enemy, Right? Five Fat Facts for you to Ponder…

Fat is the Enemy, Right? Five Fat Facts for you to Ponder…

Fat is, to many people, the enemy of healthy living. We like to ‘burn fat’, ‘blast fat’ and generally give it a hard time. But is all fat bad? Essential fats are called essential for a reason; your body needs them just as much as any other nutrient. [...]

June 4, 2012 Stewart Rogers Nutrition 4

Does Creatine Help When on the Slow Carb Diet? Real-life Test…

Does Creatine Help When on the Slow Carb Diet? Real-life Test…

Creatine supplements have long been used as an athletic aid to help improve high-intensity performance. However, the documented research on creatine tends to revolve around high glycemic carbohydrates and high-intensity workouts. What I wanted to find out is this. Can creatine offer strength-building benefits for someone who follows the Slow Carb Diet (as detailed in [...]

June 1, 2012 Stewart Rogers Nutrition Comments Off on Does Creatine Help When on the Slow Carb Diet? Real-life Test…

New Audi e-Bike Adds Gamification to Cycling

New Audi e-Bike Adds Gamification to Cycling

Audi have launched a new ‘e-Bike’ that brings gamification to the cycling masses. Featuring a 2.3kW electric motor and a full on-board computer that connects to your smartphone, this new bicycle offers challenges and performance tips to riders. Is this the dawn of a new type of bicycle? [...]

May 30, 2012 Stewart Rogers Gear 2

Fitness Round-up; Great Articles You May Have Missed

Fitness Round-up; Great Articles You May Have Missed

We love reading great fitness articles from around the ‘net here at UsFitties. There have been some excellent observations, interviews and stories recently that you may have missed, so here’s a handy round-up for you to help you stay up-to-date with the latest thinking. [...]

May 28, 2012 Stewart Rogers Lifestyle Comments Off on Fitness Round-up; Great Articles You May Have Missed

How to Increase your VO2 Max

How to Increase your VO2 Max

VO2 max, the maximum amount of oxygen you can get to your muscles, is crucial to those who want to run long distances. But is it possible to increase your VO2 max? If so, how can you achieve better results? [...]

May 23, 2012 Stewart Rogers Exercise 1

Like to Row? Get Your Shoulders Right – The Three-Minute Tip

Like to Row? Get Your Shoulders Right – The Three-Minute Tip

Enjoy a row? Rowing is an excellent exercise that offers both cardio and resistance simultaneously. But rowing offers an opportunity for injury if you don’t set your shoulders properly. Here’s a quick three-minute tip to help you avoid any issues when rowing. [...]

May 22, 2012 Stewart Rogers Exercise Comments Off on Like to Row? Get Your Shoulders Right – The Three-Minute Tip