Funk's Big Biceps Blast

Hey Bruthas tell me there is nothing like throwing on a tank or a tight t-shirt and having the ladies drool over your arms, and Sistas, take it from me, there is nothing like a women in a sleeveless dress, with beautiful toned arms.

Although the bicep is the smaller muscle of the two in the upper arm (triceps being the larger), it still gets the most attention from the gawking eyes around us. As you know, building muscle burns fat faster than anything, so the more muscle you have in the arms, the bigger the bicep peak for the men and the more pronounced the line between the biceps and triceps will be for the ladies.

Here are 5 of my favourite bicep exercises

1. Incline Dumbbell Curl – I love this exercise for adding needed size to the bicep
2. Standing Barbell Curl – a staple in any bicep building routine
3. Preacher Curl (dumbbells or barbell) – Larry Scott made this famous for helping him build the peak
4. Cable Curls – this is great to help isolate the muscle
5. Dumbbell Curls 21’s – this is the ultimate in ending off any intense bicep workout

There you have Funk’s Five Favorites to a Famous set of Biceps. Ensure you incorporate some of these exercises into your bicep routine and I guarantee you will see results in no time.

Don’t Rush the Beat
Funk Roberts

Top 10 Foods That Burn Fat

Even though the official start of summer isn't until June 21, we all know that summertime really kicked off with the May 24 Weekend - that means that we are now in crunch time to get our bodies ready for swimsuits.Lady Thrills, a site that I like to peruse often, has put together a list of the Top 10 Foods that Burn Fat. Granted, you can't just eat a teaspoon of cayenne pepper then sit around on the chaise lounge all day.

Getting into shape means maintaining a healthy diet - drink plenty of water and eat complex carbohydrates along with lean protein and healthy fats - and exercising regularly, but a little kick start can go a long way. So from me to you, Funk is presenting the top 10 foods you need on your quest to slash fat.

10. Cayenne Pepper
9. Cinnamon
8. Ginger
7. Citrus Fruit
6. Apples and Berries
5. Soybeans
4. Bananas
3. EFA’s
2. Garlic
1. Dairy Products


Foods that burn fat #10

Cayenne Peppers
This red spice will fit perfectly on my daily intake of chicken breasts. Known also as capsicum, capsaicum, red pepper, and chile peppers, cayenne pepper is considered one of the best fat-burning spices and is highly touted by Brazilian model Gisele Bundchen and singer Beyonce. Cayenne pepper not only helps you burn more calories by triggering a thermodynamic burn that lasts hours after eating, it also enhances the way cholesterol is processed by the body. This spicy additive needs to be coupled with lean protein to work its magic because protein is necessary to process and transport fat throughout the body adequately. Cayenne pepper makes you sweat and raises your heart rate, so your metabolism shoots up for a few hours after eating it.

Foods that burn fat #9

Cinnamon
Now I’m not one with that much of a sweet-tooth, especially for this sweet spice, but when I found out that it is on the list…hmmmmm. Research conducted by the USDA has proven that as little as a ¼ teaspoon of cinnamon added to food helps your body to metabolize sugar 20 times faster and lower your body’s blood-sugar levels.

So sprinkle this spice on fruit and coffee, or add it to your smoothies and watch the pounds melt away.

Foods that burn fat #8

Ginger
As Sushi is one of my favourite food types, ginger will be easy to include in my fat burning quest. A known vasodilator, ginger expands the blood vessels, increases body heat and metabolism by 20%. Whether you consume it ground, fresh or in a tea (found in your local health food store), ginger is a fat-burning beauty. If all this weren’t enough, ginger also detoxifies the body and stimulates circulation. So there’s a whole lot more to ginger than just the pickled variety on your sushi platter.

Foods that burn fat #7

Citrus fruit
I don’t know about you, but when ever I eat this stuff, the acid destroys my mouth, but hey, no pain no gain right. Lemons, oranges, grapefruit, and limes are incredibly high in vitamin C, which has a fat-burning component. The C vitamin reduces fat’s effectiveness and can liquefy or dilute it so that it exits the body. By adding citrus fruit to your diet, you will essentially increase your metabolism and control your cholesterol levels.

Foods that burn fat #6

Apples & Berries
A Macintosh Apple a day keeps Funk away from the doctor. Thank goodness it’s Apple Blossom in the Annapolis Valley, Nova Scotia next week. Although all fresh fruit contain pectin, apples and berries have it in abundance. Pectin has a water-binding property and, when ingested, limits the amount of fat your cells absorb. The watery buildup that results from pectin drowns out the fat from the cells and keeps your body from absorbing it.

So pack on the apples and berries and watch the pounds come off.

Foods that burn fat #5

Soybeans
Beans, beans, they’re good for you heart…wait, wait, wait a minute, let’s try that again. Beans, beans are where it’s at…the more you eat, the faster you burn fat.
Packed with lecithin, this naturally occurring chemical in soybeans helps your body to keep your cells from accumulating fat. Ingesting a handful of soybeans (find them at your local health food store) three to five times a week will boost your body’s ability to eliminate fat more quickly.

Foods that burn fat #4

Bananas
During my years playing pro beach volleyball, I ate my fair share of bananas to help me from cramping. No wonder Roland and I were so slim. Found in milk and oranges as well, bananas contain potassium, a naturally occurring chemical that boosts your metabolism and regulates your body’s water balance. Bananas contain approximately 450 milligrams of potassium (a cup of milk contains about 350 and oranges contain about 250), and you should aim to have about 2,000 milligrams per day, every day.

Foods that burn fat #3

EFAs
With my love for Fish, fat Burner #3 is no problem. Essential fatty acids, or EFAs, should be a part of your dietary lifestyle. Women who consume fish regularly have lower levels of a protein hormone called leptin, which has been linked to a slower metabolism and obesity. Do your best to eat fish three to five times a week. The best fish to reach for are wild salmon, tuna, herring, and mackerel.

Foods that burn fat #2

Garlic
Watch out Dracula, Blade and all you other vampires…HERE COMES THE FUNK! It may leave your breath smelling somewhat undesirable, but garlic has many healing properties. Besides being a natural antibiotic, a bacteria destroyer and a blood sugar regulator, garlic also has the ability to speed up your fat-burning. Garlic works like a thermogenic in your body, boosts your metabolism and keeps your insulin levels low to maximize fat burning. It’s stinky, but worth it.

Foods that burn fat #1

Dairy product
While on my daily journey to the supermarket I could not help but to spot a beautiful, mouth-watering 1 litre bottle of Organic Milk., those damn marketing people. Take it from me, there is nothing like downing an ice cold bottle of milk on hot spring/summer day.The International Journal of Obesity published a study in April 2005 that concluded that calcium and protein that come from low-fat dairy products actually promote weight loss and help to maintain muscle mass. Try to eat three servings of low-fat dairy products a day, which can come in the form of milk, cheese or yogurt. I guess milk really does do the body good.

One cannot live on these foods alone; variety is, after all, the spice of life. But if you can incorporate these foods into an already active and healthy lifestyle, you will be leaner and sexier in no time.

Remember Don’t Rush the Beat!
Funk Roberts

Supplement of the Week - NO Xplode

NO-Xplode from BSN

Every couple of weeks, I am going to highlight different supplements for you. I find using supplements can help with different fitness goals, which for me at the moment is ripping up for the summer. I have one place that I get all my supplments from and that is online from my man Darryl Ballentyne, delivered to me door within a couple of days. And the price cannot be beat.

Daryl Ballentyne is the owner and operator of SupplementSource.ca and after 20 years of service has retired from the Canadian Armed Forces to operate his website fulltime. Daryl works with his wife Maggie who is a certified personal trainer specializing in post and pre natal as well as older adult training.

Check out his website www.supplementsource.ca http://www.supplementsource.ca/> and enter his contest to win $100 in supplements


Now for NO Xplode

NO-Xplode is the world's first and only pre-workout supplement that produces immediate results in energy, size, strength, pumps, performance, mental focus, and training intensity...You will literally see and feel it working within minutes of taking it!
NO-Xplode has the unique ability to get you dialed in and pumped up for every single workout by inducing the strongest and most advanced nitric oxide, creatine, and body-mind stimulating surge ever developed in a supplement. No other products can say that! No other products can do that!

Immediate Muscle And Vascular Enlargement With NO Meta-Fusion!
NO Meta-Fusion is the core of NO-Xplode. It is the catalyst that makes the entire formula and its amazing body altering and mind enhancing effects possible. NO Meta-Fusion opens the door to vaso-muscular enlargement by immediately ramping up and sustaining Nitric Oxide (NO) levels. NO widens the blood vessel, which in turn accelerates blood flow to the muscle. This sudden blood surge causes mind blowing pumps and a rapid increase in the overall size and shape of your muscles. And it all happens within minutes! The result? Your veins will stick out like a garden hose and your muscles will be jacked up beyond belief. NO Meta-Fusion precision delivers a powerful blend of the new muscle volumizing creatine matrix that only NO-Xplode provides.

Instant Gratification With The Muscle Volumizing Creatine Matrix : No Bloat, No Stomach Cramps, No Fat Gain - Just Rock-Hard, Swollen Muscles!

Get more info at SupplementSource.ca

Funk Roberts
Don't Rush the Beat!

15 Extra Pounds A Year

Did you know that one extra can of regular soda/pop a day can pile on 15 pounds in a single year. A single 12-ounce can of soda/pop contains the equivalent of 10 teaspoons of table sugar.

My advice is to substitute soda/pop with water and your body, skin and muscles will thank you.

That's my quick tip for the day

Funk Roberts

Don't Rush the Beat!

Hot Hollywood Mommas

Happy Mothers Day to all you moms out there. I hope you are spending the day doing what you want to do.

I thought on this day I would send you to a link of some hot Hollywoods moms, like Heidi Klum in the above picture, who has a couple of baby Seals.

G-Ro and Kristi, Happy Mothers Day and thank you for all that you do.

Love Funk

10 Nutritional Nuggets

If you have been experimenting with different diets and can’t seem to find the one that works, get your balance back and follow the Funk Roberts nutrition tips. In time you will see a big difference in you health and the that YO-YO that you can’t seem to get to sleep, will finally be put to bed.

1. Eat frequently throughout the day
It is important to eat at regular intervals, ideally every 3-5 hours. Skipping meals or reducing your calorie intake does not help control weight in the long term.

2. Eat smaller meals (at least 6 meals)
Instead of eating 3 big meals, eating small frequent meals will help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.

3. Increase your water intake
Aim to drink 6-8 glasses of water a day and you will stay well hydrated.

4. Take a multivitamin/mineral every day
It’s good to take one all-purpose multivitamin a day

5. Cut down the alcohol
Alcohol taken in moderation can be beneficial to health, but if you are watching your weight, it is relevant to know that the calories from alcohol cannot be used as fuel for exercise.

6. Do not eliminate carbs
I love pasta. The normal diet should provide ample carbohydrates at all times, 50-60% of your total calorie intake should be what you should target, especially if you are active

7. Essential fats are needed in your diet
Essential fats such as eating oily fish (tuna, mackerel and herrings) at least 3 times a week is good as they contain the beneficial Omega 3 oil.

8. Fruit and Veggies are essential
We should be eating five servings of fruit and vegetables a day for general health. I’m an apple monger.

9. Make sure you meet your protein meals
Although the daily protein intake depends on body weight, a diet should comprise of about 20% protein

10. Cheat Day
Make sure if you are dieting to give yourself a cheat day once a week to eat the foods of your choice. mmmmm Chocolate!

Stay tuned next week for an exclusive overseas interview with Canadian Olympic hopeful and professional athlete Rich Van Huizen.

Funk Roberts
Don’t Rush the Beat!

Physiofitness Can Help You

How many people fail when starting a fitness program due to some type of pain or injury? The answer is, most people! Well rest assured the new trend of Physiofitness can solve this troublesome issue. Whether you want to heal your knee, fix your ankle or strengthen your core, Physiofitness can help you. Even if your looking to lose a few pounds Physiofitness is the answer.

How does this work you ask? Well, 70% of Toronto's working population has some form of extended health benefits; Physio, Massage, Chrio and Orthotics. The idea is to get some professional help with body pain and injury while getting your body into shape. Lets face facts, in most cases a 10lb weight reduction will do wonders for your bad knee or bad ankle. Learning how to stretch can help your back and hips. You need to take care of your health related issues in addition to your fitness goals.

So if you want to find out how to fix your knee, strengthen your back and loose 20lbs all at the same time for little or no cost then Physiofitness is for you!

By Steve Delaney


For more information contact
Steve Delaney
Health Consultant for Medcore
sdelaney@phit.ca

Funk Roberts Training Split

Many people ask me "FUNK, what is your training regime?" or "FUNK, what body part do you workout and when?" Now depending on the type of person you are, you may workout your chest and triceps on the same day, or back and biceps. Everyone is different; you just have to find what works for you. Over the years I’ve played with many combinations but what I am going to describe to you below is what works best for me.

Day 1 - Chest, Abs and Cardio.
I like to do chest by itself, cause for me this is an important part of my body and I like it to look big and ripped. For that I need to spend a little more time and I do a few more exercises then I would with other body parts. I’ll quickly do some abs and then hit the cardio machine of my choice.

Day 2 – Legs
This body part deserves a day on its own, on the account that it’s the biggest and all. I do jump training here as well so I don’t like to overload with other body parts.

Day 3 – Rest
Midweek I take a off so my muscles can rest and grow

Day 4 - Arms, Abs and Cardio
I like to couple the biceps and triceps. As antagonizing muscles, I can ensure that both body parts can get the maximum workout they require. I will hit my abs again with different exercises from the beginning of the week and then back to the cardio machines.

Day 5 – Back and shoulders
With my biceps a little spent from the day before, I like hitting the back so I make sure that my back is doing most of the work and not the bi’s. Shoulder finishes off the week and I don’t have to necessarily go heavy, because we know the shoulders did a lot of work throughout the week.

Day 6 – Cardio
Here I’ll choose a lifestyle exercise, whether its beach volleyball, roller hockey, or playing football with the yutes, I’ll do my best to stay outside and do something fun.

Day 7 – Rest and Relaxation

That’s all folks a typical training split for Funk Roberts. I like to change up the exercises every week to keep my muscles guessing. Remember to get a quick 5 minute warm-up before your workout to get the blood flowing and stretch it up after to keep those muscles elongated so that they continue to grow. This works for both women and men.

Funks Training Split
Day 1: Chest and Abs - Cardio
Day 2: Legs – Jump Training and Squats
Day 3: Off
Day 4: Arms – Biceps and Triceps - Cardio
Day 5: Shoulders and Back
Day 6: Cardio
Day 7: Off

Remember, Don't Rush the Beat!