BundiFitness

I´m starting this block for everyone how wants to get fit and healthy. If you have any questions i have an open ear and will do my best to awnser you. If your interested find me on IG and twitter onder the same name

[bundifitness]

Cycling for Charity

Hey everybody,

I´m planing to make a bike tour around the border of my home land Austria. I plan to make it happen in one go, this would take me about 7 to 8 day´s with just breaks to eat, sleep. Some of the money I will use to buy some extra equipment, like a go pro to record most of the trip and a better backpack. Anyother money that will come in through this fund raiser I will donate to charity. The whole trip is set for 1908,4 km with a whole cyceling time of 128 hours and 14 minutes. Thats  a time I actually want to beat. Depending on my work scedual this tour will be set for the spring of 2021. If there are is a change I will let you know. Also I will be posting before, doring and after the tour all over social media. There is one more thing I want you all to know, Yes this will be a on one hand a charity project, but I would also love to do this as a promotion for my then launching fitness site. Feel free to contact me if you have any questions to my project. I will be giving updates everytime something new comes up, by the way for now I have no idea to wich charity the money will go, however as soon as the tour is over I will let you know. Now to help me fund this  please click on this link and let this happen

https://gf.me/u/yiz7sb

I will allready say that I´m very thankfull for your support and I hope together we can make this happen. 

-B

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Testosterone, needed to build muscle

Everybody knows these testosterone driven guy ́s that usually use their brains less than their brawns. Don ́t get me wrong, these are the kind of people I ́m mostly try to avoid, since the only math they can do is two plates plus the bar equals that weight. Anyway, testosterone is a key hormone in building muscles, that ́s why today I will tell you what it is exactly and how to naturally increase your testosterone levels, without using supplements.

Now what exactly is testosterone? Just because testosterone is something that you would associate with man, doesn ́t mean that woman produce this kind of hormone just less of it. This hormone is produced in the sexual organs and in lesser concentration in the adrenal cortex, don ́t worry, I also have no idea where exactly or what these are. One of the functions of testosterone, and the only important one that we need here, is that it ́s responsible for muscle growth and fat storage. The hormone itself is bound to protein, which will be transported to the needed organs of your body. Just to know for woman, too much testosterone can result in a masculine change of voice, body hair, facial features and a little bit more. There is also a psychological effect, which is minimal but it ́s still there. Studies have shown that a higher testosterone level slightly increases the aggressive behavior and sexual drive.

Now that we have talked science let ́s see what effects your testosterone levels, positive and negative. Something that can decrease these is stress, so try to relax sometimes. In addition to that, parties can influence the hormone level. Well not parties in general but nicotine and alcohol have a significant impact on your testosterone levels, maybe don ́t go too hard on the liquor and smoke a little less if you ́re trying to increase your testosterone. There is also the thing with obesity, maybe a pore choice of words but having a high percentage of body fat will also lower your testosterone level. However since it’s an important tool to build muscle mass there is a good chance that your hormone levels will increase at the same time that your body fat decreases.

Okay that ́s mostly all that can decrease your testosterone levels, now how to naturally increase these again. The funny thing is that lifting weights will increase your testosterone; to have an even higher effect in getting these levels higher while working out is taking caffeine. Eating is also a key point eating too much and restricting calories for too long will have a negative effect, so try to have a healthy balanced diet with enough carbs, fat and protein. As I said earlier stress is something that has a negative effect on your testosterone levels so try to relax, meditate or do something that will decrease your stress, this is also good for your mental health. While speaking of stress relief go for a walk in the park, because vitamin D, which you get by getting some sun, will increase your testosterone levels. Vitamin D is not the only vitamin you can increase, the vitamins A, B and C may have also a beneficial effect, but more research is needed on these to say for sure. In any case, zinc will be a testosterone booster as well as a metabolism booster. Finally, the last thing that may not surprises you having sex will regulate your testosterone levels.

Didn ́t thought this would be such a long one, but okay. To keep it simple having high testosterone levels will be beneficial in muscle growth with the right diet and enough

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A different angle of your chest

Just doing dumbbell or barbell presses might not be enough to give your chest the swollen and rounded look you want. To the chest muscle there is more to know than you think, therefore for today I will give you a little inside on how to target your chest from different angles, at home and in the gym.

First, like always a little bit of science. The chest is not some big muscle it ́s divided in different muscle groups, which you should all target for a nice big chest. The groups we will focus on today will be the upper, middle and lower chest. Don ́t get me wrong with a flat bench press you will hit all of your chest muscles, but the focus will be on the middle chest. This means that your lower and upper chest won ́t get developed as much as the middle part of your chest. You can simply target the different parts of your by variating whit the angles of your bench, but more on that later.

Let ́s start with the upper chest, shall we. To target your upper chest you simply need to set your bench to an inclined position. A good angle for that will be 45°, if you putt the angle too high your chest workout will simply become a shoulder workout. You can target your upper pecks in the gym, with pretty much the same exercises, dumbbell press, barbell press, etc. you just have to change the angle of the bench. You can also do some cable cross overs just remember that they will have to go from low to high so that your upper chest will be engaged, don ́t reach out to high or this will also end up being a shoulder exercise. To train your upper chest at home, might get a little trickier. Doing declined push-ups, you will be beneficial for your upper pecks. The higher your feet will be up the more of your body weight will be added to the exercise. This means don ́t use a too high elevated surface to put your feet on if you are a beginner. As I said it’s harder to train your upper chest at home without any equipment, however if you do have some dumbbells or resistance bands at home there is the possibility to do low to high fly ́s. With one dumbbell, you can also hit your upper chest by grabbing one in your hand and push it from the hip diagonally over your chest to your shoulder on the other side your hand started, while keeping your arm straight.

The middle part of your chest is the part you will target by doing exercises with a flat bench. Dumbbell press, barbell press, fly ́s all of these will target your whole chest, but will focus on the middle part of it. To train this section of your pecks at home you can you can just do regular push-ups or any variation of it where your body is parallel to the ground.

For your lower chest, you will need to set the bench in a declined position, also around 45°. Then you can do all the same exercises you would usually do at the gym. When you’re working out at home you can do inclined push-ups but you will do a whole lot of them because they are very easy. A better way for targeting your lower pecks is doing chest dips with two chairs. Also with some dumbbells you can go in to a bridge position and do some dumbbell presses, by arching your back you will put more effort on your lower chest muscles. When you’re doing cable or resistance band fly ́s go from high to low to target the lower packs.

Now you see there is more to chest training than doing push-ups or bench press. To get a nice pair of pecks target all the different angles of your chest. I personally switch the focus of the chest area up every few weeks, so that the first few week’s it ́s lower, than middle and then upper. By targeting one part, you will still train all others as well, so don  ́t worry in focusing on one but still try to hit all of them in a training session.

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Eating at work

When you ́re working in an office it can be hard to eat healthy. Ordering food, a quick sandwich or something quick from the vending machine these things can throw your calorie intake over your set goal and you will still feel hungry in an hour or two. That ́s why today I will give you some ideas on how to change the way you ́re eating at work.

The first way to eat healthy at the office seems obvious but still it ́s something you should consider if you never done it before. Prepare your lunch at home. It doesn ́t matter if you prepare it the night before, on the weekend or on your rest days, preparing your lunch in advance for the days to come will come in handy in eating the right amount of food for the day. Meal awareness makes the difference for having a healthy lifestyle while still providing you with enough energy for your workday.

I understand when you say that you don’t have the time to prepare a meal beforehand there are other ways to eat healthy while at work. Let ́s say that on your lunch break you went out to eat with your colleagues. You can always choose the healthier option at the place you’re eating. At most places there isn ́t just the option to eat unhealthy, try ordering a chicken salad or something alike. This will be more nutritious and has lesser calories than ordering a pizza also it will make you feel full faster. If you are eating out a lot there is a possibility that there are membership cards offered by your company. If these were for a local healthy restaurant, it would be a good advice to use them. This will not only give you a healthy meal but also supports your local economy and may get your colleagues to eat healthier as well.

When your company has a kitchen facility maybe there is a way you guys can cook together. This will bring you all closer together and can inspire all the others to eat healthier because they will be aware of what will go in the food there eating.

In case that later in the day you get a little hungry, most times you ́re probably turning yourself to the vending machine and get some chocolate bar. Instead, keep some healthy snacks like some nuts or fruits. This not only lower in calories, but it will also give you a feeling of being full. To keep your energy at work it is important to eat. However, eating unhealthy food can make you tired, to be always on your top level you should eat something that boosts you. Keep some healthy snacks for the afternoon low, so that you will to make it to your workout session after work completely fit.

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#workoutmotivation #workoutroutine #workoutroutine #workout #workouttips #training #trainingmotivation #traininghard #trainingtips #gymmotivation #gymlifestyle #gym #gymtips #workoutsplits https://www.instagram.com/p/CBNkENEn47k/?igshid=ythu3hxpn3wo

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Rest Day ́s

One question that came to my mind when I started working out was, what to do on a rest day. I wanted to work out every day with no breaks in between just because I was scared that if I stop one day I didn ́t want to continue the next, but rest days are important. Now what can you do on a rest day? The answer is relatively easy and I will give you today some tips of what you can do on your rest day that will also help you to achieve your training goals.

The first thing I will recommend to you is some low level cardio. An easy jog or a little walk outside are an ideal way to stay active, for example you can take a 40-minute walk. You will activate your legs and core muscles and will additionally burn up to 150 calories on a day when you don’t workout. Also it will activate your blood flow which is important in recovery to get all the nutrition to your muscles so that they will recover faster. By going for a walk outside in a park or somewhere in the nature, with beautiful weather has a calming effect and it can help in to clear your mind.

You can also use a rest day to improve your technique. While doing a workout and trying to get your new personal best it can be hard to always have the proper form. However, since a perfect form is one of the most important things to have and if you don’t want to get injured, you can use rest days to get back to the basics. If you record yourself in training, you can rewatch these tapes on a day with no training session to see exactly how ell you  ́re performing and what you can do better.

There are different tools to release tension in your muscles. The most common of them would be foam rolling. When pressure is applied on your trigger points, it will relieve your muscle knots. This will help you recover faster and improve your muscle elasticity. Therefore your mobility, so try it and discover the multiple benefits of foam rolling.

What you can also do on a day off training is doing some meal prep. Most people have, after a long day of work and an intense workout session, no motivation to cook a healthy meal. So why don’t you use your rest days to prepare your meals in advance? Instead of spending the time you don’t work out on your couch, you could do some work in the kitchen and prepare some wonderful and healthy meals, so you have something after a long day, or even for your lunch break at work.

If you have done all these things and still think you need to do something with your rest day. I have one last thing that I can highly recommend to you. Enjoy your day off. You ́re working out really hard and follow your diet like a pro, so you deserve a break. Use a rest day to do something with your friends or family, read a book or listen to music. You will be back to training in no time and with simultaneously going to work you won’t have much time to enjoy your life to its fullest.

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Kiwi-Mango-Strawberry Smoothie 🥝 🥭 🍓 Depending on the size of your blender cut some kiwis, a mango and strawberries in pieces. Fill half of the container with water. Turn on your blender and enjoy 😊 #smoothie #smoothierecipes #smoothy #smoothies #mango #kiwi #strawberry #smoothie_planet #healthyfood #health #healthylifestyle #healthyeating #healthy #healthyliving #healthandwellness #healthysnacks #fitt #fittness #fittnesfood #snacks #snack #snacktime #nutrition #nutritioncoach #nutritiontips https://www.instagram.com/p/CAqVqx8HQ39/?igshid=731a6k6o04ag

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#nutrition #nutricion #nutritiontips #nutritioncoach #nutritionist #lowcal #lowcalorie #lowcaloriediet #celery #cucumber #aspargus #cabbage #cauliflower #lemon #food #foods #foodlife #healthylifestyle #healthyfood #health #healthy #healthyeating https://www.instagram.com/p/CAVmdIPH6PV/?igshid=1jt74ei1hgnhd

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Egg in a Hole It´s a fast and easy to make breakfast which will look amazing if you serve it to someone ------------------------------------ Ingridiens: 1 slice of Toast 1 Egg ------------------------------------ Recepie: 1. Use a glass to cut out a hole in the middle of the toast. 2. Fry one side of the Toast in a pan with a little butter on medium heat. 3. Flip the toast and crack the egg open in the hole. 4. Sprinkle the egg with some salt and pepper. 5. After one minute the bottom should be closed by the Egg. 6. Ether you serve the toast with the york still soft in the middle or you flipp it again. ------------------------------------ Nutrition per serving: C: 10g P: 8g F: 9g Total Calories: 224 #nutrition #nutritioncoach #healthylifestyle #healthyfood #health #healthyliving #healthyrecipes #healthyeating #recepies #easyrecipes #breakfast #breakfastideas #breakfastrecipes #breakfasttime☕️ #eggs #egg #protein #easyrecipes #easymeals #easycooking https://www.instagram.com/p/CAS69-UnRvB/?igshid=19yzdhyvrybxr

[bundifitness]

#workout #workouttips #trainingstips #reprange #training #trainingmotivation #workoutmotivation #workoutroutine #bulking #cutting #traininghard #training💪 #traininsane #fitnessmotivation #fittness #fitness #fitfam #fitlifestyle #fitnessaddict #fitnation #fitmotivation #fitinspiration #fitnessaddict #fitlife #fit https://www.instagram.com/p/CANFfRsna17/?igshid=1ewqdsbvwfpqb

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Lower Chest Beginner

For today, I have a Chest Workout with the focus on your lower chest for you. No equipment rep based, for beginners.

Starting with a warm up:

30 Arm Scissors

30 Shoulder Gators

Now the workout:

3x20 Inclined Push-ups

3x10 Regular Push-ups

3x5 Chest Dips

3x20 Knee Push-ups

Cooldown:

3x30sec Cobra Stretch

3x30sec Chest Stretch in the Doorway

This workout will help you develop your lower chest if you are a beginner. Go for 30sec break between reps and 60-90sec between sets

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https://www.instagram.com/p/CAIBjEjHbiD/?igshid=1poqic21rty77

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Shape your Butt 🍑

The glutes are not only for man an eye-catcher but also for woman. That’s why today I will give you a few home exercises that will strengthen and sculpt your butt, so that your partner will get the right to call him self Sir Mix-A-Lot.

Starting of with The good old Squat. But not any kind of squat I’m talking about The Sumo Squat. The key difference between a normal Squat and a Sumos are that you will take a stand wider than your shoulders and position your feet turned out.

After that I will give you what a surprise the Glute Bridge, I mean the name alone says what we are targeting with this one. If you don’t know how day work I will tell you. Lie on your back, bend your knees and lift your hips up. Your body should form now a straight line from your knees to your head. Keep your heels under your knees and lift and lower your butt of the ground trough your hips.

Should that get to easy for you do them with one leg. That means you will press your buttocks of the ground while having one of your legs extended now when you’re having your hip up, you should be in a straight line from your head to your foot.

Then there would be the Hip Thrusters. Here for you will need a couch or a bed for support. The lower part of your shoulders should be on the edge of the surface. A good height would be that when you push your hip up, your chest and knees are in a straight line. Put your feet below your knees and push your hips up through your heels. If these get to easy for you also try them with one leg.

The Fire Hydrant I know this sounds weird but still it’s a great exercise for your glutes. Go down on all fours and lift one leg up to the side, like a dog who needs to release himself. Don’t go so high that your torso will shift to the side and don’t arch your back. If you have one, add an resistance band around your knees to increase the burn.

An exercise that will go well with the Fire Hydrant are the Donkey Kicks. Starting of on all four, lift one heel up towards the ceiling while you keep your knee bent. Try to move from your hips and glutes and keep your back in a straight line.

The last thing or better things I want to talk about are Lunges. Front lunges will mostly just work the front of your thighs, there for we will skip them here. Try doing Curtsy Lunges, you will start of by standing feet hip-width apart. Now take a step back to the side, that the leg you took the step will be crossed behind your front leg. Keep your hips pointing forward and your weight on your front leg. Now get back up straight and repeat.

Side Lunges are also a great work to train your butt. Stand feet hip-width apart again and take a step to the side while pushing your hips back. Your knee should be pointed in the direction of your toes, while the outer is stretched out with foot foot completely on the floor. Push yourself up through the heel of your bend leg and repeat.

Now you could incorporate all of these exercises in your leg workout, but 3 - 4 of them will be enough. Some people recommend doing your glutes 3 times a week, in my opinion if you do them with your normal leg workout it will be just fine.

That will be all for today, hopefully these tips will help you to really fill out those jeans.

[bundifitness]

Music and Training

It´s no question that music has an influence on your feeling´s, so if you are listening to a sad song you are more likely to get melancholic then when you´re listening to some music that motivates you. Therefore, it will be no surprise to you, when I tell you that music has also an influence on your training too.

The question now is, which one exactly?

You are probably listening to music while you are working out, just because in most gym´s music is playing in the background. However, since they are only playing the gym´s playlists, you can´t decide what they are going to play and if you don´t like the songs, you might get unmotivated for your workout. In the other way, if you listen to your own music while working out, you can choose something that motivates you, pushes you or even gets you in some state of mind that you are able to withstand the pain you´re feeling. Now there are two possible mechanisms on how this may work. According to a neuroscientist, either music acts as distractor or it acts as a mood enhancer. However, the neurons of your brain can even synchronize with the tempo of music, which can help you in performing repetitive motions, such as running for example.

There are actual studies on how different bpm´s effect your workout. For example, the warm-up should start of slow with 120 to 126bpm and then gradually increase the speed. This depends on the type of exercise you´re doing. For weight lifting and general cardio, a 128 to 135bpm is optimal. To stretch after you’re done, use music that has less then 100bpm.

Those are the studies, on the other hand, I handle music while working out a little differently. I always choose something that pushes me like some Hard Rock, or some music that gets my heart pumping and gives me a higher blood pressure. This music will run from my warm-up until I´m stretching and it still works.

[bundifitness]

Easy Peanut Butter Cookies 
A very simple and easy to make snack or dessert 
 ———————————— Ingreadients: 1 Egg 128g Sugar 128g Peanut Butter 
———————————— Recepie: 1. Preheat your oven to 175°C. 2. Mix every thing together until it´s well mixed. 3. Make little cookie sized circles (2,5cm) and putt them on an ungreased sheet. 4. Bake for 12 minutes. 5. Let them cool down and serve. Note: This will make about 15 cookies 
———————————— Nutrition per Cookie C: 17g P: 5g F: 9g Total Calories: 155 
https://www.instagram.com/p/CAASY0vH4L9/?igshid=19tr5wxc4wdxy

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The Choise Is Yours

Everyday when you wake up, you have two options. The first one is the easy one stay in bed and think about everything you want to do. But by doing that you woun´t achive anything. The second option you have will be the harder one. Get your self out of bed and don´t think but do.

This applys to so many things in life and especialy in training. I read that sentence a lot on the internet, "The heavyest lift you´ll do is lifting yourself of the couch" and I´ve got to say that will be the most truest statmend of all time. The gym will be the place wher you will  learn that you will have to earn about everything. You woun´t be able to lift the wheight your aming for on your first try. You will not have your abs shown by just training them one time. You will have to work hard for all that, but then you will have earned it. But you achive your best physic you will have to make some choises. The most important one will be do I really want to dedicate myself to it. Then when it comes to nutrition you will also have to make some choises:

Am I spending the weekend at a Bar or am I spending the weekend at the Straight Bar?

Do I want nacho Dips or do I want to do some Chest Dips?

Will I have a Six-Pac of Beer or Six-Pac Abs?

You get what I mean. I´m not saying you can´t go for a drink or have snacks sometimes but you will have to do cut´s of these things most of the time if you´re willing to succseed with the plans you have made for your body. I can´t tell you about that stuff probably not more then you allready know because, let´s be honest here you will be reading this everywhere. The important thing is you make the choise to start and stick to it, that you will to give up. If you say to your self you do it then you will do it. With the words of one of the smartest beings in the universe, "Do or Do not, there is no try".

[bundifitness]

Leg´s & Ab´s 💪🏼

Since yesterday I was talking about the right shoes to wear while you´re working out. I will give you a little home leg & abs workout which is for beginners, for which you will need no eqipment.

Leg´s:

4x20 - Jumping Squats

4x15 each side - Split Squats (use a chair for this one)

4x15 each side - Revers Lunges with Knee Lift

4x15 each side -  Side Lunges

4x15 - Bridges

4x20 - Standing Calve Raises (use books to elevate your feet)

Abs:

4x20  - Crunches

4x16 - Leg Raises

4x20 - Mountain Climber

4x20 - Russian Twist

4x20 - Heel touch

This was actualy a rutine I did when I started doing body weight training befor I started going to the gym.

Between every rep I take a pause for about 30 - 60 seconds and between set´s I take a break for 2 minutes.