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  • GETTING FAT...

    the differences between fats

    Eating less fat = being less fat, right?

    Well actually, we hate to break it to you, but you're sorely mistaken!
    But that doesn't mean that you can skip your next salad or chicken 'n' rice go-to in favour of a Large Chicken Big Mac Meal with an extra thick shake, oh no!

    There are actually three different types of dietary fats, which each play a crucial role in your metabolism, body composition, and importantly, endocrine health. See, fats, leading to cholesterol, are actually the precursors for your major sex hormones, which ultimately convert to both testosterone and oestrogen.

    That means that low fat diets = low sex hormones, which means you're gonna have a bad time!

    Read on to learn about the three different types of fats, where to get them from, and how much of each you should be having, in order to maintain a healthy balanced diet, and become the ultimate sex machine of course!

    MONOUNSATURATED FAT

    Ah, Monounsaturated Fat... the "good guy"!
    If you want to look at this simply, the bare minimum approach would be to simply increase your monounsaturated fat intake as much as possible, while keeping your total fat intake the same.

    Research has also shown that Monounsaturated Fats are perfect for keeping your blood sugar levels inline and promoting a healthy insulin response, AND also assist in promoting healthy cholesterol levels. No heart disease, no worries!

    avocado

    Load up on these tasty foods to boost your Monounsaturated Fat intake:

    • Olive Oil
    • Avocados
    • Nuts
    • Seeds

    Want a quick, easy, high protein and high monounsaturated fat lunch? Throw together a salad packed full of chicken breast, avocado, olive oil, macadamias and pumpkin seeds. Yum!

    POLYUNSATURATED FAT

    Polyunsaturated Fat, also classified as another "healthy fat", is found abundantly in plants and fish.

    Load up on these delicious sources to boost your intake of Polyunsaturated Fat:

    • Cold water fish
    • Fatty Fish
    • Peanuts
    • Almonds
    • Flaxseed Oil
    • Walnuts
    • Canola Oil

    Ever wondered why Fish Oil is such an important supplement staple? Yep, it's to boost the all important intake of Omega 3s and Omega 6's, which are found in abundance in Polyunsaturated Fats!

    Not only are they an incredible, natural anti-inflammatory, they've also been found to lower triglycerides and reduce blood pressure, two incredibly important health factors to keep in mind when maintaining a well balanced diet!

    salmon

    While Polyunsaturated fats are great for lowering unhealthy cholesterol levels, the flipside is, that in excess, Polyunsaturated fats may also lower the good kind of cholesterol. Fortunately, it's nothing major to worry about, and you'd have to be eating a SERIOUSLY large amount of almonds and peanuts (while consuming next to no saturated fats and monounsaturated fats) for this effect to kick in, so just keep it in the back of your mind!

    SATURATED FAT

    Ahhh... sweet, delicious saturated fat.
    While the research is in, and the controversy/stigma over saturated fat may have been a tad overhyped, it's still best to consume in moderation.

    As with all fats, moderation is key, and eliminating saturated fat completely from your diet is far from a good idea! The problem is, that in the past, saturated fats have been lumped in with trans fats, as the "bad guys" for causing obesity, heart disease and cardiovascular problems. While new studies are finding that the true culprits are actually trans fats and SUGAR, we're now seeing lots of research popping up on the health BENEFITS of consuming a healthy dose of saturated fat on the daily.

    Here's some great sources of saturated fat to include in your meal plan:

    • Fatty meat
    • Organic grass fed butter
    • Full Fat Cream
    • Coconut Oil and Cream

    Saturated fats are crucial to maintain healthy cholesterol levels in the body, and therefore, hormone levels. Saturated fats also benefit your lungs, heart, brain, nerves and liver, but only when consumed in moderation!

    Try including a fatty meat source such as high-fat mince, or lamb into your weekly meal plan, and never be afraid to cook with coconut oil to get those all important saturated fats on the map, but under control.

    meat

    So how much fat SHOULD you be eating per day? The answer is, that everybody is different.

    However, we wouldn't recommend consuming any less than 20% of your daily calorie intake from fat, as these low levels have been linked to a variety of health and mood problems! Instead, balance your fat and carb intake in a manner that best suits you, your favourite foods, and your body composition. While some will respond best to 35%-40% of their daily intake from healthy fats, others will respond better to only 20%-25%.

    Don't forget, fat is very calorie dense (twice the calories of carbs and protein per gram), so make sure to track your macros when making room for some extra fatty goodness!

    After a supplement to help you increase the amount of good fats in your diet? Check out Evolve Wild Protein - it's the superfood powder for men and women of all ages, activity and fitness levels.

    evolve wild protein

  • ASN's Ultimate Greens Supershake

    Ultimate super greens shake

    "Hey mate... I don't think I'm going to be able to make it to the gym today, I'm feeling a bit under the weather..."

    Except this time, it's not leg day, and you're ACTUALLY sick!

    Nightstand stacked high with Codral and Vitamin C, you wonder why it is that as soon as you notice someone sniffle around you, or shake a stranger's hand in the winter months, you get struck down with the sniffly, debilitating illness known as "the common cold".

    Well, while we're not quite able to cure the dreaded cold, here at ASN, we've come up with the ultimate power-shake to turbocharge your immune system, to keep you in tip-top shape all year round, so there's no excuse to skip out on leg day! (Again).

    ENTER THE ASN ULTIMATE GREENS SUPERSHAKE

    A bit of background:

    Sure, multivitamins are great. Actually, they're damn-near essential if you're pushing your body through the limit, and eating a calorie restricted diet, or indulging regularly on processed junk food. However, due to poor bioavailability and the body's ability to only absorb so many things at a time, it often isn't quite enough to give you EVERYTHING you need, despite what it may say on the label!

    Incase you're a complete nutrition rookie, here's the 411: Wholefoods, particularly green vegetables, are the number one source of vitamins, minerals and antioxidants which your body has been pre-programmed to absorb, thanks to your ancestor's healthy eating patterns!

    So if you're feeling the sniffles coming on, or if you're finding yourself sneezing while reading this article, head down to your local farmer's market or greens grocer and stock up on the following ingredients.

     

    Looking for a premium organic superfoods powder? Check out Evolve Green Machine.

     

    green smoothie

    THE SUPERSHAKE RECIPE:

    4 Kale Stalks
    Yes, this is physically A LOT of kale. However, this is quite possibly the most important ingredient, so don't skimp on this essential and incredible superfood!

    4 Stems Of Celery
    Celery carries a lot of water, which is perfect to give the supershake a smooth, easy-to-chug consistency!

    1 Whole Cucumber
    That's right, a whole cucumber, we're not messing around here!

    A bit of Ginger
    Gingers got a serious flavour kick, and a serious nutrient kick! Depending on your taste-buds, we recommend a decent chunk, maybe around 1/2" or so to start with, and go from there!

    1 Serve Of Your Favourite Fruit
    Let's be honest here, the above ingredients aren't going to leave the best taste in your mouth... so chuck a piece of fruit in there to balance things out! We recommend peaches, strawberries, pineapple or pears! Yum!

    evolve green machine

    1 Scoop Of Evolve Green Machine
    This is a SUPER greens shake for a reason! Not only does a scoop of our premium greens powder boost the vitamin and mineral complex significantly, it also adds a delicious fruity flavour, and is packed full of our signature herbal blend, loaded with adaptogens, probiotics and herbal remedies to cleanse and power up your liver, gut and much more!

    Here's some tips:

    • Blend the bad boy up, don't juice it! Juicing removes a tonne of the good stuff, and we want to get as much of these fruits, veggies and superfoods into your body as possible!
    • Feel free to add up to about 200-250ml of water to help your blender out, and to avoid the shake coming out as a thick paste.
    • Save yourself some time and cut up each of your ingredients, and refridgerate/freeze each serve in a zip-lock bag, to save yourself the hassle in the long run!

    Take it from us here at ASN, this Greens Supershake will give you a natural, clean, euphoric rush of energy like nothing else! It's distinctly different from a caffiene or pre-workout buzz, as you don't feel overloaded or cranked up... we'd best describe it as "operating at your maximum"!

    healthy woman

    Don't just take our word for it though, here's some science for ya!

    Kale:
    It's been dubbed "the world's healthiest food" for good reason! Loaded with Vitamins K, C, A, E, B1, B2, B6 + Iron, Calcium, Potassium, Manganese, Fiber and Folate, this natural superfood is guaranteed to put a spring in your step, and boost your immune system to keep you in tip-top shape! Don't forget, Kale is packed full of anti-oxidants AND anti-inflammatories, which will boost your post-workout recovery!

    Celery:
    There's no shortage of vitamins in Celery! Primarily an excellent source of Vitamin K, Celery also packs in high doses of folate, potassium and fiber, plus some extra B2, B6, calcium, copper, Vitamin A, and the all important Magnesium!

    Cucumber:
    All of the above, PLUS Vitamins B1, phosphorus and biotin!

    Ginger:
    Ginger is your stomach's best friend, easing nausea and gastrointestinal problems, and even better, increasing the absorption and the body's utilisation of all the goodies packed into the Greens Supershake. Ginger makes 'em count!

    So if you're serious about looking after your body this winter, or if you're looking for a natural and powerful alternative to your double-shot coffee or 500ml Red Bull, look no further! Give it a shot, and we guarantee that you'll feel the difference! 

     

  • Winter Cardio Guide: 5 Ways to Fast Track Your Winter Weight Loss

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    Already eyeing out the wooly layers to cover up that winter blubber?

    While "getting shredded for winter" isn't exactly a buzz-worthy catch-phrase, and yes, McDonalds DID just bring out Chicken Big Macs... it doesn't mean all your hard work over the summer months has to go down the drain!

    If getting your kit off at the beach is your ONLY motivation for putting in the gruelling hours in the gym, this blog post isn't for you. However, if you're looking to keep your dream-bod 365 days a year (okay, maybe not Boxing Day) and look rig-tastic all year round, then read on...

    Here's our Top 5 Ways to keep your waistline slim, your glutes trim, and your abs rippling in all their glory during the chilly Aussie winter!

     

    1. HIIT

    We know we rave about HIIT a lot. (For those who have been living under a rock, HIIT = High Intensity Interval Training). But for good reason! Not only is HIIT incredibly efficient AND effective, it's fun, there's tonnes of different ways to do it, and you feel great afterwards!

    Start with 30 seconds of going ALL OUT on your favourite cardio machine, or form of exercise (okay, maybe "least hated" is a better term?), before 60-90 seconds of active recovery. This translates to giving 110%, followed by half assing it at a crawling pace, while catching your breath to do it all over again. Aim for 5-6 sets to start, increasing up to 8-10 sets once you're a HIIT lord.

    You can usually get a wicked sweat on and accomplish a BRUTAL cardio workout in the space of 15-20 minutes, plus you'll be keeping your muscle mass in check and ripping off layers of fat, sending you on the speed train to shredded city. Trust us, it's a cinch. 

     

    2. IIFYM

    If It Fits Your Macros, otherwise known as Flexible Dieting, is a great way to keep in shape while enjoying the foods you love. If you've been sticking to strict clean eating diet all summer, you're probably hankering for a month's worth of cheat meals, smothered in cheese followed by chocolate cake for dessert, right?

    Well, what if we told you that you could have your cake and eat it too? (Literally).

    Flexible Dieting allows you to enjoy the foods you love, while still sticking to your daily intake of Protein, Carbs and Fats. Sure, if you want to go out and stuff your face with burgers, fries and soft drinks be our guest, but you'll probably be eating carrot sticks and drinking protein shakes all day in order to do so!

    Flexible Dieting is a great way to "damage control" the naughty months, and keep those cravings satisfied while still looking great in a tight pair of jeans. Don't forget, try to aim for the 80/20 rule, in favour of healthy, whole foods.  This is a concept lost on some...

     

    Looking for some inspiration? Check out some of the transformations from our previous Body Transformation Challenges.

     

    3. Supersets

    Does the idea of jumping on the elliptical machine make you want to run (or walk) for the hills? We hear ya loud and clear. So why not get your cardio workout done in the weights section?

    WHAAAAAAAAAAAAT? You heard us!

    For your next workout, try supersetting between chest/back horizontal push/pulls, shoulders/back vertical push/pulls, or even isolation work for your bi's and tri's or blast your thighs?

    Supersetting opposing muscle groups causes your body to pump blood one way then another, increasing the total cardiovascular output of your workout, causing you to get that heart rate elevated and work a little bit harder! For an added challenge, try working in a hypertrophy rep range (8-15 reps) with strict form and controlled breathing, resting for 30 seconds between each set. You'll be gassed before you know it!

     

    4. Crossfit WODs

    For all the crossfit haters out there, we challenge you to try even the most basic of WODs (Workout Of the Day) and see if you can get to the end without stopping, or worse, puking.

    Crossfit WODs are a wicked way to mix up your weights training with some dynamic, challenging and exciting training styles to keep you on your toes, and focus on speed and explosiveness with each and every rep.

    We recommend starting here, with these five beginner WODs to put you through your paces, and take even the most serious of gym junkies out of their comfort zone! http://dailyburn.com/life/fitness/beginner-crossfit-workouts/

    There's something for everyone, with AMRAP workouts (As Many Reps As Possible), timed 10 minute workouts, intervals, full body strength workouts and more! Give it a try, and who knows, maybe you'll go over to the dark side...

     

    5. Tabata

    Invented by Japanese physician and researcher Dr Tabata, this workout style is not for the faint of hearted. However, Tabata workouts are for those who want to mix up their training and push their limits, to get one hell of a workout in record time. Tabata workouts involve 20 seconds of all out exercise, with 10 seconds of rest, repeated eight times - 4 minutes in total.

    Sounds simple, right? Here's when things start to get crazy... Dr Tabata took two groups, a control group, who performed 1 hour of moderate intensity exercise 5 times a week, and the Tabata group, who performed the 4 minute exercise 5 times per week, over a series of 8 weeks. This translates to 1800 minutes of exercise for the control group, and a mere 120 minutes for the Tabata crew.

    "The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%." That's in just 4 minutes a day, 5 times a week!

    While Tabatas can be performed with any exercise style, we recommend going with 4 exercises, incorporating minimal equipment (body weight is a winner!) hitting as many muscle groups as possible. Try going for more and more rounds as you progress, working up to 4 Tabatas for a full blown aerobic AND anaerobic workout, in only 16 minutes!

    Search "Tabata" on Spotify, and get to it!

  • Fat Burners… Do They Really Work?

    Fat-Burners-cover (1)

    Fat burners sound a little too good to be true, don't they?

    A tasty little scoop of powder, or a couple of capsules to throw down the hatch every morning, to fast track your way to that rig of your dreams... Surely there has to be a catch... right?!

     

    Here's the lowdown:

    Fat burners ARE all they've cracked up to be, BUT, there's one niggling, teeny tiny little condition that their effectiveness is contingent on... you have to put in the work.

    Sorry to burst your bubble, but fat burners are only effective when combined with regular exercise and a healthy diet.

     

    SO WHAT'S THE POINT THEN?!?

    While they ain't no magic potion, fat burners (especially our top 3 which we'll get to shortly, just hold on a minute!) are powerful tools to increase your body's metabolic rate (calories burnt), while also providing a strong, smack-in-the-face boost of energy to get your ass into the gym day in and day out, while combatting the low mood and nasty side effects caused by prolonged calorie restriction.

     

    Check out our range of effective fat burners & weight loss supplements.

     

    TL;DR:

    Diet + Exercise = Effective
    Diet + Exercise + One of ASN's Top 3 Fat Burners = Super Damn Effective

    Do you want to speed up the fat burning process, for results you can see in the mirror in a fraction of the time? Do you want to feel GREAT while losing weight, rather than dreading each and every gym session?

    If the answer to the above questions isn't yes, we SORELY question your motives.

    Read on, and let's get stuck into our Top 3 Fat Burners to blast that body fat to smithereens!

     

    1. THERMONUKE PINK OPS: 2ND STRIKE - $79.95recon_pinkops_2ndstrike_pineapple_splice

    You guessed it fellas, this one is for the ladies!
    Thermonuke Pink Ops: 2nd Strike is the second generation best selling fat burner from Recon, specifically formulated, tried and tested for ladies. It's packed full of specially designed ingredients to balance and optimise Estrogen levels to have you lookin' and FEELIN' fan-flippin-tastic, plus it's packed to the brim with all the fat burning, metabolism boosting ingredients you'd expect from a top-tier fat burner.

    Learn more about Thermonuke Pink Ops: 2nd Strike here.

     

    2. DEFINE8 - $79.95

    Define 8Clean, natural energy to stimulate your body's natural fat burning functionality, while perking you up to go the extra mile to crush your training, sweat it out, and make that stubborn body fat a thing of the past!

    Define8 contains the equivalent of 25 cups of Green Tea per serve, which in case you weren't aware, is nature's most effective and powerful fat burner! Define8 is also loaded with a suite of natural fat metabolising ingredients + extra caffeine to pack a punch, and comes in 10 mouth-watering flavours, to keep those sweet cravings at bay!

    Say goodbye to those sickly sweet sugary energy drinks which aren't doing you any fat loss favours, and say hello to your new all-natural energy superstar.

    Learn more about Musclewerks Define8 here.

     

    3. OXYSHRED - $74.95

    oxyshred-guavaNever heard of OxyShred? Crawl out from under that rock you've been living under, here's the score!

    OxyShred is quite possibly the most famous fat burner on the market today, and is considered the go-to staple pre-workout thermogenic/fat loss supplement for people of all shapes and sizes! (Literally)

    Oxyshred combines a decent dose of caffeine, with a massive clinical dose of best-in-house non-stimulant fat metabolizer L-Carnitine, as well as a suite of supporting natural fat loss boosters such as Raspberry Keytones, Grapefruit Seed Extract and much, much more! It's also packed to the brim with L-Tyrosine and Taurine to enhance mood, with a supporting B Vitamin complex to aid in energy production and to keep you happy and healthy!

    OxyShred is a wicked supplement to keep in the cabinet to use as a powerful pre-workout in itself, plus to supplement for weeks at a time to keep trim and slim. 

    Learn more about EHP Labs Oxyshred here. 

  • The Top 5 Reasons To Drink BCAA's Every Single Day

    BCAA-Blog-Cover

    What if we told you that there was a simple and easy way to recover faster AND train harder?

    Well lucky for you, we've got an ace up our sleeve... three, actually.
    They're called Branch Chain Amino Acids, or BCAA's for short.

    A What-Chaino-Who Now?

    Branch Chain Amino Acids, L-Leucine, L-Valine and L-Isoleucine, are commonly known as the building blocks of protein.

    Kind of like bodybuilding lego!
    But not really.

    These little bad boys can be supplemented any time throughout the day, to increase protein synthesis (meaning your body absorbs a greater quantity of protein intake, rather than... erm.... "disposing" of it) and to provide an instantiated and immediately absorbed, highly concentrated shot of muscle building nutrients.

    While BCAA's are found in abundance in your protein supplement of choice, as well as protein rich foods such as eggs, dairy and meat, BCAA's in their pure amino acid format require little to-no digestion from the body, meaning that you can utilise their benefits fast when you need them most!

    Here's our Top 5 Reasons why you should add a scoop of BCAA's into your shaker cup every day that ends in a Y:

     

    1: They're God Damn Delicious

    Okay, let's get the obvious out of the way first... BCAA's taste good.
    A quick google search will say that 2 litres of water is what the average human body requires...

    But damn son, you're no average human, are you?!

    If you're training day in, day out, hitting your 10,000 steps and living an active healthy lifestyle, you're going to want to aim for about double that.

    But before you reach for a sugary sports drink to end the bland monotony of tap water, reach for a tub of BCAA's instead! 

    Our pick of the litter? AminoKIK Red Raspberry Flavour.
    Mmmmm....
    We'd even go as far as saying that it puts Cottee's Coola Cordial to shame... you heard us!

     

    2: Reduces Muscle Catabolism

    BCAA's are absolutely essential for performance athletes, fasted cardio junkies and anyone who enjoys long bouts of cardiovascular training or hour + long stints in the gym.

    Why? Because BCAA's stops muscle catabolism straight in its tracks!

    (For those who don't know, muscle catabolism is the scientific term for losing gains. Yes, the stuff that nightmares are made of!)

    Now, unless you're keen on tucking into a steak, chicken breast, or slamming down a creamy protein shake mid-workout,

    (WARNING: NOT ADVISED. VOMITING MAY/WILL ENSUE)

    We'd recommend reaching for a shaker cup with a refreshing dose of BCAA's to hold onto that hard earned muscle with a vice grip!

    BCAA's formulas have also been developed with an athlete's performance in mind, so are often packed with additional performance supporting ingredients and nutrients, such as Beta Alanine, Agmatine, Electrolytes, Glutamine, Citrulline and more!

    If you're after a BCAA supplement which will offer the benefit of an intra-workout kick up the butt, reach for a tub of Nubreed Helix BCAA, packed with AgmaPURE, Beta Alanine and Taurine!

     

    Looking for BCAA's? Look no further than our massive range online or in-store.

     

    3: Train Harder and More Often

    The doctor's prescription for DOMs is in... and it's not paracetamol or ibuprofen, it's... well, you guessed it!

    BCAA's, specifically when supplemented during and/or after training, have resulted in increased training intensity in the days following, as well as preventing and reducing the dreaded Delayed Onset Muscle Soreness...

    We've all experienced a bad case of DOMs before, which are particularly inevitable when performing "split" style training - focusing on a single, or small handful of body parts per day.

    Brushing your teeth after shoulder day...
    Picking something up after back day...
    Doing ANYTHING after leg day...

    While BCAA's won't completely eradicate post-training soreness (after all, it means you've done the work!) it will allow the pain to subside faster and for your muscles to heal more rapidly, which is vital for those who want to hit each muscle group more than once per week!
    (And by "each muscle group" we mean "chest and arms")

     

    4: Increased Fat Burning and Reduced Fat Retention

    Now that we're at point #4, it's about time we perform a quick recap of key points.

    Not only do BCAA's taste delicious, they decrease muscle recovery time, promote muscle retention by preventing catabolism (ain't nothing gonna steal these gains)
    ... AND they increase fat loss?!

    That's right BCAA's are the #1 go-to for anyone cutting, or looking to achieve a lean, chiseled muscular look.

    While each of the 3 BCAA's are of equal importance in serving their function, Leucine is the star of the show here, as when combined with Isoleucine and Valine, boosts fat oxidisation and increases total energy expenditure during training, meaning more calories burnt!

    This, in combination with BCAA's unique muscle preservation attributes makes it the perfect supplement for achieving the lean, aesthetic body composition that you've been 'miring.

    Pssssst... Evolve's Damage Control has a 4:1 ratio of in favour if Leucine.

     

    5: Easily Absorbed, Easily Utilised

    There are some critics of BCAA's, claiming that a simple and cost effective alternative is to simply smash an extra scoop of whey or two per day.

    While this is by no means the worst idea in the world (particularly if you are falling short of that all important daily protein goal on the reg'), the benefits are certainly not in the same ballpark.

    The fantastic thing about BCAA's, are that they are what's called free form amino acids.
    These free form amino acids require absolutely no digestion (too much whey can be hard on anyone's stomach, even if you're a seasoned lactose veteran), and are absorbed immediately into the bloodstream.

    While "complete" protein sources contain over 20 different amino acids, BCAA's when supplemented alone do not compete for absorption, causing a much greater spike in blood BCAA amino levels, resulting in a considerably greater boost in protein synthesis.

    PLUS, Isoleucine and Valine are "glucogenic" amino acids, which in layman's terms, means that they can be converted to glucose in a pinch, meaning that your body can tap into an extra reserve of energy when it's fatigued, if need be!

    So WTF are you waiting for? Grab a tub of BCAA's and get trainin'!
    It's pretty much Viagra for the gym...

  • CARBS 101 - Are Carbs Important Post Workout?

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    Oh no... The dreaded "carbohydrates"...

    If you've been keeping up with the latest advancements in bro-science and internet fuelled, pseudo scientific mumbo jumbo, you'll know for sure without a shadow of doubt, that carbohydrates should be avoided like the plague!

    Well, the jury is in on this macro-nutrient hot-topic, and the verdict is, that it just isn't true!

    Carbohydrates, just like fats and protein, are essential for energy production, muscle growth, body composition and mood! BUT, just like fats and protein, carbohydrates must be consumed in moderation, as part of a balanced diet, or they can be just as harmful as too much fat or too much protein

    (YES, THERE IS SUCH A THING AS TOO MUCH PROTEIN, BELIEVE IT OR NOT)

    So without further a-do, let's dive right into the carbohydrate debate, and school you with everything you need to know about how to strategically utilise this wonderful (and delicious) energy source to reap the rewards you've been chasing.

    YES, CARBOHYDRATES ARE IMPORTANT POST WORKOUT

    If anything, they are just as important as your faithful post-workout protein shake.
    Ideally, you want to be consuming "simple" carbohydrates (the most rapidly absorbed, as opposed to complex carbohydrates which provide a more sustained release of energy) immediately upon waking, as well as post workout.

    Why, you ask?
    First thing in the morning with breakfast, you're breaking your fast (unless you indulged in a midnight snack and/or sleep-eating), and this will bring your glycogen levels back up to baseline.

     

    Looking to add Carbs to your post workout shake? Check out our range of carbohydrate supplements.

     

    Following a workout, this is even more crucial, as during your exercise regime, you will have depleted these stores down to a critical level, and if they are not replenished ASAP, you will be at the mercy of the dreaded, catabolic hormone known as cortisol.

    This testosterone stealing, nasty little bugger will reap havoc on your endocrine system, converting hormonal precursors away from glorious, muscle building testosterone, to our natural stress response hormone, which will not only have you feeling mentally down, it won't do much for your physical appearance either!

    So what are the "best" sources of post workout carbohydrates, you ask?


     

    EVOLVE: Anabolic Injection - $89.95

    evolve_anabolic_injection_1For those who don't want to mess around, and adore the convenience of just whacking a scoop of powder in the shaker cup, then look no further than Anabolic Injection.

    Each serve is loaded with 30g of high quality Whey Protein Isolate & Hydrolysed Whey Protein Isolate, as well as 46g of carbohydrates from a triblend of sources: Dextrose, Maltodextrin and Waxy Maize Starch. With the addition of Tri-Creatine Malate, L-Glutamine & BCAA's, while containing next-to-no fat whatsoever, Anabolic Injection is the ultimate go-to post workout shake to supercharge muscle growth and nail of your post-workout nutrition in one go!

    Learn more about Anabolic Injection here.


     

    EVOLVE: Maltodextrin - $34.95

    evolve_maltedextrinAlready got a favourite protein shake? No dramas! Simply whack a couple of scoops of Maltodextrin in your shaker to boost your shake's carbohyrate content and take care of your post-workout carbohydrate needs with ease.

    This high glycemic index carbohydrate has been favoured for yonks as the ideal post-workout carbohydrate source, as it has the best of both words, giving you a rapidly absorbed energy source to restore depleted blood glucose levels, while providing a sustained energy release to prevent a nasty crash! Poifect!

    Learn more about Evolve Maltodextrin here.

  • 10 Week Body Transformation Challenge 2017 Winners!

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    We are so happy to share with you the winners of this year’s ASN Body Transformation Challenge. We had over 5000 challengers this year and winners, Colleen and Paul worked extremely hard to achieve AMAZING results and would love to share with us their stories on their journey, through the challenge and what they are doing post challenge.


     

    1st Place Female - Colleen Neumann

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    "Little did I know, I actually did have time for that. You don’t need a lot of time, 30 minutes here and there is all you need, everyone can do that. I used to wake up from a big night sleep, to only still be completely tired. I had no energy for anything, I wasn't being fair to my kids let alone myself. I’m meant to be a role model here and be happy and healthy for my children at least.

    So that’s when I decided to do the BTC challenge. It’s no time like the present, I just had to get started. The first 2 weeks was hard, like it is with anything. I was going from multiple cans of soft drink and energy drinks a day, to nothing, it was hard, but I did it and boy does it feel amazing.

    I started to wake up feeling really energetic and I noticed I didn’t need to have long naps during the day just to get me through. Once I started seeing results, both mentally and physically it became a real addiction. Of course, I want to wake up feeling amazing every day instead of sluggish.

    Weeks and weeks went by and more and more progress was happening. Fitness and healthy eating didn’t become a chore anymore, it became life and I have ASN to thank for this. They gave me all the tools I needed to succeed, not only in this challenge, but for life. The challenge has been over for a few weeks now, and I’m still training hard, and eating well. Being healthy has become an addiction to me, the only question I ask myself now is why didn’t I do this sooner? Who wouldn’t want to feel amazing every single day.

    All of the team at ASN throughout the challenge have been amazing. No questions were ever too silly for them and they were always 100% there for you with whatever you needed. The forum was amazing and any time of day an ASN staff member would be right there answering our questions or giving advice. I loved all the little extra things along the way, like the weekly little competitions, the live chats, and even the other challengers were all amazing and supportive to each other. The forum was a big part of the challenge for me, and definitely having so much support and knowledge from everyone combined helped get through the ten weeks.

    I’m a bit of a Christmas addict, so at the start of the challenge I told my husband if I win I'd spend 10K on Christmas decorations, and he told me I could. Well I guess he didn’t think I would actually win, right? Haha. Realistically though, we are doing some renos and getting a spa, although a massive 8metre Santa on my roof would be awesome at Christmas hehe!"


     

    1st Place Male - Paul Burns

    18222233_10154636106580292_8157082790573191120_n"To think in just 10 short weeks, I could transform my body and my life by losing 25 kg and go from struggling with XXXL clothes to being comfortable in medium in my 40's even I wouldn't believe possible if I had not done it now myself.

    I, like many people have struggled to lose weight and maintain a balanced lifestyle. What this ASN BTC has done is given me a structured & balanced Nutrition and training plan. I have always been a focused person when I put my mind to it, however with life pressures it has not always been the case for my health & fitness. The biggest satisfaction is knowing that I have personally identified key mind challenges which had previously led to my weight issues. What I have gained is a healthier way to focus on how, I now look after my life, so much so that I intend to study in this field to pay it forward to help others also.

    What I would say to anyone considering in taking this challenge is not what have you got to lose, but what do you want to gain! For me this was simply Life!!! (Whatever It Takes)

    Life after ASN BTC has been a whirlwind of positive energy from within, what has changed from pre-challenge a hell of a lot, but post challenge it's virtually the same as during but a little more maintenance with training and Nutrition. My plan for the future is to be the healthiest I've ever been for life. As for my plans with the bonus prize of winning this challenge, I'm planning some overseas travel, and on a future note intend to take on studies in personal training to help others change their lives also."

     

     

    Are you interested in joining our next challenge?

    Click here to show your interest & we'll keep you up to date with the first announcements of our next challenge dates!

     

     

  • WTF is WTF? - Pre Workout Product Review

    WTF-Blog-Cover (1)

    I tried WTF?, ASN's brand new signature pre workout product twice before writing this review.wtf-alphabreed

    Why did I try it twice, you ask?

    This ultimately came down to one key, important factor, which if you only take one thing away from reading this article, let it be this:

    I ignored the tried and true "assess your tolerance with half a scoop" warning. (Hey, you've done it too!)

    Spoiler Alert: This stuff is STRONG
    Without any further a-do, here's my experience:

    Workout 1:

    1 Full Scoop of WTF, 30 minutes prior to training.
    Warmup: 10 Minute Incline Walk/Jog

    Superset 1: (5 Sets)
    Barbel Back Squats - 10 Reps
    Wide Grip Pull Ups - 10 Reps

    Superset 2: (5 Sets)
    Weighted Push Ups - 10 reps
    Box Jumps - 10 Reps

    How It Went Down

    I was really excited to try WTF? for this workout, as I'd been working on building strength in the squat department for a number of months, and this week my trainer decided to mix things up by going for higher reps to throw a curve ball into the equation. I'd been doing 3-5 rep sets almost exclusively for a while, so I figured WTF? would be the perfect push to help me through the extra volume.

    Following my jog, I was feeling UNSTOPPABLE.

    I knew it had kicked when the signature Beta Alanine tingles started surging through my arms, and having tried Thermonuke in the past, I was familiar with the euphoria attributed to Ampiberry, plus I figured this stuff must have a decent dose of caffeine in it. Other than that however, the rest of the proprietary blend remained an elusive mystery.

    I blasted through the squats and pull ups with ease, and found the 90 second rest window to feel eternal as I was rearing to blast out the next set ASAP. While I was drenched (and I mean drenched, my trainer pointed out that there wasn't a dry spot left on my shirt), I by no means felt fatigued, and if anything, I felt invigorated. 

    Going into Superset #2, there was no sign of slowing down.

    I found the 20kg push ups a little too easy and was finding it difficult to hold tempo, with the temptation to race through all too strong The box jumps were easier than ever, even after the 50 squats which would have usually turned my legs into jelly, and the gym was a distant blur in the background as I was lazer focused in on each jump.

    5 sets later, out of nowhere, I collapsed. 

    My trainer was shocked at how hard and fast I was able to push myself, despite the physical symptoms of fatigue I was displaying (I was a human puddle of sweat at this stage).

    WTF? completely removed fatigue from the equation, and allowed me to blindly push through this barrier to perform one of the most intense workouts of my life. 

    Sounds too good to be true, right?

    I figured if I tried half a dose (which, in hindsight, would have made a fantastic starting point), I'd be able to get the strong energy kick I was looking for, while still being able to listen to when my body has had enough...

    So for Round #2, I threw half a scoop into my shaker, to get the best of both worlds.

    Workout 2:

    1/2 Scoop WTF? 30 Minutes Prior To Training
    Warm Up: 20 Minutes Incline Walk

    Circuit: (5 Sets)
    Sled Push & Pull
    Push Ups - 15 Reps
    Box Jumps - 10 Reps

    Superset: (5 Sets)
    Weighted Dips - 5 Reps
    Weighted Chin Ups - 5 Reps

    Final Exercise:
    20m Bulgarian Bag Walking Lunges (5 Sets)

    This workout was perfect.

    1/2 a scoop of WTF? was by no means underwhelming in any department, but was clear, focused and concise. A circuit like this would have usually left me drained and gasping for breath, but I tackled each set with ease, keeping a strong focus on breathing and performing each rep with explosive power.

    I was originally planning on regular Dips and Chins, as weighted ones would usually have been the last thing on my mind after a circuit like that, but I felt so on-top-of-the-damn-world I thought I might as well whip out the belt and give it a shot.

    Honestly, I probably could have added even more weight or kept going for more sets, but I didn't want to over do things like last time, and ended the exercise well short of failure.

    Jumping into the Walking Lunges, I could barely even feel the Bulgarian Bag weighing me down.

    I could feel the tension in my quads coming up after each rep, sure, (especially since it had only been 2 days since the previous workout), but it wasn't slowing me down by any means. 5 sets came easily, and I honestly could have gone for 8+ if I hadn't run out of time.

    Key Takings:

    WTF? is the perfect gym-junkie stimulant cocktail to ensure you give each session your all.

    While I was cranked up to 11 with energy on both 1/2 and a full scoop, I by no means felt jittery or uncomfortable, as I often do with high doses of caffeine or strong thermogenics, I was in the zone. 

    This can be attributed to the balanced and unique combination of stimulants present in WTF's signature proprietary blend. At a best guess, I'd say there's a decent hit of caffeine in there, as well as a moderate dose of beta alanine, to give you a little bit of tingles so that you know it's working, but nothing uncomfortable or distracting.

    I'll be keeping WTF? in my supplement cabinet for those gruelling Monday morning workouts or for when I want to blast through a PB.

    This product is NOT for beginners, but is the perfect step up for those who want a kick which will have them climbing mountains and leaving the gym a smouldering pile of rubble after each workout. 

    You can check out AlphaBreed WTF for yourself here.

    By Jayden Brennan

  • OHYeah! One Bar REVIEW

    One-Bar-Review-Cover

    OhYeah! ONE Bar!!! The newest protein bar that's smashing its competition, in not only taste but nutritional value!the_one_birthday_cake

    There are so many different types of protein bars on the market high-carb, low-carb, gluten-free, high protein, high fat, performance and the list goes on. Most are either loaded with sugar or the taste is bland and dry.

    OhYeah! ONE Bar is by far one of the most delicious and nutrition packed bars out there.

    OhYeah bars are known to be amazing in taste, however in the past have had quite a lot of sugar, which is great for taste but not so great, when you are using the protein bar as a meal replacement or as part of a low-calorie diet.

    OhYeah! ONE Bar Facts:

    The specific calories for each bar will vary by flavour, however they are all around the 210-220 calorie range.

    • 22g Protein, Whey Protein Isolate, Milk Protein Isolate
    • Only 1g Sugar
    • 2-3 net Carbs
    • High in Fiber – Non-GMO
    • Certified Gluten Free

    ONE Bars offer over 20g of high quality milk-based protein per bar with one 1 gram of sugar. The specific flavouring agents will vary depending on which of the flavours you choose.

    The main ingredients:

    • Whey Protein Isolate

    Whey protein is used in protein powders in the form of concentrate, isolate, or hydrolysate. Isolate is generally over >90% protein with almost no traces of lactose, carbs or fats.

    It is an ideal fit for those that previously turned away from whey products due to digestive issues experienced to lower quality whey protein concentrates that are often included in protein blends.

    • Milk Protein Isolate

    Milk Protein contain both whey and casein proteins, which gives it a digestion rate trade  somewhere between the rapid rate of whey and the slow-release rate of casein. It consists mainly of casein though, so this may help lend a richer tasting texture to the ONE bars.

    • Isomalto-oligosaccharides

    This ingredient is what you will find in most low sugar recipes. Isomalto-oligosaccharides (IMOs) are a mixture of short-chain carbohydrates, which have digestion-resistant properties, meaning your body has a difficult time breaking it down and absorbing any of the calories or nutrients it contains.

    Just because these molecules aren’t digested easily doesn’t mean they’re without merit. IMOs are low glycemic, resist dental caries (cavities), and are a rich source of prebiotics.

    Prebiotics are ingredients in food the help foster the growth of healthy bacteria in the guy which improves digestion. They also decrease the pH in your small intestines and inhibit the growth of nasty bacteria and other micro-organisms than can wreak havoc on your GI system.

    The greatest benefit to using IMO in bars like ONE bars are that they sweeten the bars without increasing the amount sugar. They DO, however, contribute tons of digestible fiber, further helping modulate blood sugar levels and enhancing GI system functioning.

    One thing to remember is that too much off this ingredient, can have you running to the bathroom. It does have a laxative effect.

    • Maltitol

    Maltitol is a type of sugar alcohol that’s typically used as a sugar replacement. It has about 75-90% the sweetness of sucrose, yet adds half the caloric damage of regular table sugar. Similar to IMO it doesn’t promote dental cavities and is found in a wide range of products from chewing gum to hard candies to sugar-free chocolate.

    • Glycerine

    Glycerine is another sugar alcohol that is colourless, odourless, and widely used in the food industry.

    It carries 27 calories per teaspoon (compared to 20 for white sugar), and is 40-60% as sweet as sucrose. Although it does carry a similar caloric density to sucrose, it does have a lower glycemic index, so it won’t send you blood sugar levels through the roof.

    Available Flavours

    What can we say, there are 11 AMAZING flavours and it’s really hard to choose a favourite, BUT for the case of choosing a fave, we would have to say the birthday cake.

    • Almond Bliss
    • Birthday Cake
    • Choc Chip Cookie Dough
    • Peanut Butter Pie
    • Chocolate Brownie
    • White Chocolate Raspberry
    • Cookies N Cream
    • Mint Choc Chip
    • Choc Birthday Cake
    • Lemon Cake
    • Cinnamon Roll

    ARE YOU READY TO TRY THEM???? ...... CHECK OUT THIS SPECIAL DEAL VALID FOR MAY!

    18199103_10154635797970292_7495139796369487479_n

  • Everything You Needed To Know About Protein Powder

    Protein-Powder-COVER

    Protein is protein... right?
    Short answer, yes with an if... Long answer, no with a but...

    Welcome to the confusing, complicated and overwhelming world of Protein powder! ?

    Here at ASN, we will do our very best in guiding you through this maze of supplements, to decipher the key takings and what to look for when selecting your next (or first!) tub of protein-y goodness.

    Let's get the obvious and easiest question to answer out of the way first...


    Why Do I Need Protein Powder?

    Well firstly, you don't necessarily NEED a protein supplement....

    However, you do need to hit your daily protein goal, and supplementing with a protein powder carries many serious advantages which are worth "wheying" (sorry) up!

    Firstly, hitting dat protein goal is one of the most important, if not, the single most important aspect of transforming your body composition and achieving your health and fitness goals.

    It's the macronutrient responsible for building and maintaining lean muscle mass, and is absolutely crucial and vital for human health!

    Most protein powders contain between 25g-35g or protein per serve, which is deemed as "the sweet spot" for protein content per meal, which maximises the bioavailability (the body's ability to absorb the nutritional benefits) of your food.

    Now, while you could chow down on some plain, lean chicken breast or steak after your workout and between meals for a lean, protein rich snack, we can tell you from experience that this becomes a) Bland, b) Inconvenient and c) Expensive, very, very quick.

    We can safely say that slamming down a convenient and delicious protein shake a couple of times a day is the most cost effective and efficient way of hitting your protein goals, so save the meat for your main meals and let's dive into the nitty gritty of what's in each tub, to help you pick the right protein powder for you!


    Whey Protein Concentrate

    Quick Snapshot: Cheaper & Less Processed, Still Very Effective, But Not For The Lactose Intolerant!

    Of all the Whey Protein on the market, Whey Protein Concentrate (WPC), is the least processed and most natural, containing around 80% protein, depending on your make and model. It absorbs at a moderate pace, making it a perfect go-to all rounder for meal replacements, cooking, post workout shakes or whenever you need a quick and delicious protein top up!

    So, what's the downside? The more natural and less processed state of WPC results in a little carbs and fats hanging around, so if you're on a diet and trying to keep the calories down, you might want to go for a leaner option, such as WPI or HWPI. WPC also retains a decent amount of lactose too, so keep that in mind if lactose isn't a friend of yours!

    Our pick of the litter: Evolve Incredible Whey is a delicious blend of WPC and WPI, and is delivers excellent bang for your buck!


    Whey Protein Isolate

    Quick Snapshot: Moderately Priced, Refined & Highly Effective

    Turning things up a notch, Whey Protein Isolate is subject to additional refinement processes, which delivers a more pure and finer protein powder, which absorbs rapidly and is accompanied by minimal (if any!) digestive issues.

    Just like its WPC counterpart, WPI is rich in amino acids and glutamine which are crucial for muscle growth and recovery, but a carries a much lower fat and carbohydrate profile, usually containing <1g of each, depending on your brand and flavour of choice.

    Downsides? Other than the premium price tag, none really. The only thing we can think of is that due to its finer texture and rapid absorption, WPI blends up into a lighter and less "creamy" shake, so it probably won't keep you full as a meal replacement!

    Our recommendation: Evolve WPI is what we catch our staff drinking after their workout!


    Hydrolised Whey Protein Isolate

    Quick Snapshot: Ultra Premium Post-Workout Supplement

    If you want the best protein supplement on the market, guaranteed to turbo-charge your fat burning or muscle building results, look no further than Hydrolysed Whey Protein Isolate.

    So what does Hydrolysation involve?

    This additional process of refinement (as if WPI wasn't pure enough already), is alterations to the very enzymes that make up the protein powder itself, mimicking the digestive enzymes of the human body. This way, you can think of Hydrolysed WPI as "pre-digested" protein (but not in a gross way!), allowing for ~70% of HWPI to be absorbed within 15 minutes of ingestion.

    If you have any type of digestive issues or a sensitive tummy, don't hesitate in reaching for a tub of HWPI, as this supplements works in tune with your digestive system to make absorption a breeze! This results in a happy digestive system, and peace of mind knowing that you're drinking the most bioavailable protein on the market today!

    Want the best of the best?: Reach for a tub of Gen-Tec Hydro Pro WPI

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