Weight Training: Dumbbells Vs. Barbells

This is a question that comes around all the time, do you use dumbbells or barbells? There isn't any right or wrong answer when it comes to this and everyone has their favorite whether it be dumbbells or barbells and in some cases the smith machine. Let me give you my verdict and some negatives and positives of each equipment.

Smith Machine: First let me get this out the way, in my opinion unless you are doing explosive exercises or a beginner who struggles for balance stay clear of the smith machine when possible. Smith machine although allows you to lift heavier because of the stabilizing factor doesn't use as many muscle fiber's, neither does it engage the core.

Barbell: Allows the lifter to put a lot more weight on and for this reason i always try and use the barbell at the start of my workouts for strength. Personally, barbell doesn't allow me to build as much definition as the dumbbells do but is great to build strength. Negatives of the barbell; if you aren't sure about how much you can lift and you are on your own, it can sometimes be a struggle to keep asking for a spotter from your fellow gym goers.

Dumbbell: As i said with the barbell i like to use dumbbells for definition and mass purposes and usually use these after my strength barbell exercises. Dumbbells are good for beginners, they allow you to drop them when you can't lift anymore, they also allow you to work on balance as they engage much more core than other equipment. Dumbbells are also good for working out imbalances with either a beginner, intermediate or advanced lifter. Negatives are that you can't load the weight up as much, they will probably get to a point when you struggle to lift the dumbbells especially when it comes to loading up for leg exercises.

Conclusion: After my warm-up i will always use a barbell at the beginning of my general lift for strength, not doing anymore than 8 reps; 10 at max. I will then move on to dumbbells where i will work on mass and definition with 8-15 reps and then to some cables depending on muscle group. Smith machine only comes in to my workouts on circuits when i will use them for explosive exercises.

@AReecePT
Fuse Lifestyle

Shopping Basket Essentials

We all know we are supposed to make the right decisions in the kitchen in order to make it easier to live a healthy lifestyle. For me it all starts in the supermarket/grocery store, you make the right decisions there, it makes it a lot easier in the kitchen. Im going to give you a quick list of the foods i recommend and reasons why and tips of how to use them.

1. Spinach - I always like to buy and have this separate from your standard salad bag, makes it easier to judge how much you have and in many of the salad bags it is very limited. Great source of vitamins and protein, always add to every salad. 

2. Avocado - Avocado is another great fruit to add to your salad, its high in good fats and will help to get rid of hunger and also cravings. Great to spice up your salad. 

3. Sweet Potatoes - Its a great carb, usually only recommend this on high intensity training days. Can go with most meats and good for a post-workout meal. 

4. Olives - Olives i keep around for something to have as a snack, once again high in essential fats and a lot better than grabbing a sugary snack, its going to stop cravings and hunger. 

5. Broccoli - Number one vegetable for me, high in protein and plenty of nutrients can be added to your salad or dinner, hot or cold, always a winner. 

6. Asparagus - Another vegetable i always like to have, especially for dinner times. It goes with all meats and high in nutrients. 

7. Chicken Breasts - Essential for breakfast, lunch or dinner. Lean meat which is very high in protein and can go with anything. Yes, i did say breakfast. 

8. Turkey Mince - I find i can do anything with this the same as beef mince its just a lot more leaner. Add it to a chilli with all the vegetables you have and a small amount of beans and some spicing. Keeps you going for days. 

9. Salmon - A great source of fats and protein, the go to fish. Once again add it to any of the vegetables and you have a superb nutritious meal.

10. Eggs - Can do anything with eggs, try and always have them with your breakfast, staying away from cereals. Always a great idea to boil them at the beginning of each week and have a few to snack on. Don't take all yolks out but do limit them. 

11. Tuna - Another great fish to have, high in protein, especially with your salads. Just don't add mayo.

12. Coconut Oil - Great to have around the house, going to give you a lot more benefits than other oils and keep your eating a lot cleaner. 

13. Raw Nuts (Almonds & Walnuts) - These are great to add to your breakfast in the morning with some low fat greek yoghurt, there also another snack to have during the day. Handful to take to work is always a winner. 

14. Light Vinaigrette - This is on there for you salad dressings don't ruin a healthy salad with all these creamy dressing, you buy these sort of salads from restaurants and many of the times they will have higher calories and fat count than the burger. 

15. Natural Organic Peanut Butter - This is great source of protein and fat, added to some fruit before or after a workout will be extremely beneficial to you. Its also great for a late night snack if you have some cravings. 

16. Low-Fat Greek Yoghurt - Good source of calcium, protein and fats. Going to work well with granola before a workout if you are stuck for time and also in the morning mixed with low sugar fruits; basic rule that berries are usually low in sugar. 

17. Granola - Great source of quick energy which is high in fibre, especially on high intensity workout days. 

18. Brown Rice & Whole Wheat Pasta - Both a great carb, again to be taken in small amounts and usually on working days. Always try to limit these and look at the serving amount on the back a lot of people are surprised. 

So there is my 18 essentials, now that isn't everything but this could quite easily see you through a week with the adding of some basics ingredients and some supplementation. 

Hopefully this will help anyone who is out shopping this weekend and give you some guidance. 

@AReecePT

@LifestyleFuse