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  • Lloyd
  • June 02, 2012 06:24:29 PM
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Looking for the best at home workouts? How about one of the best online nutrition stores? You've stumbled on the right place!

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Stuck inside? Covid-19 Workout Blaster – Basic but effective!

Covid-19 Workout Blaster: If you’ve been stuck inside for a while and looking to gain some new muscle or strength. I’ve created a simple and easy circuit to follow that if done consistently will be much better than doing nothing at all. So why not give this Covid-19 Workout Blaster your best effort so we...

Covid-19 Workout Blaster: If you’ve been stuck inside for a while and looking to gain some new muscle or strength. I’ve created a simple and easy circuit to follow that if done consistently will be much better than doing nothing at all. So why not give this Covid-19 Workout Blaster your best effort so we can stay as healthy as possible. Let’s get rid of this covid-19! By doing your part to stay healthy and ready.

At home workout blaster:

Warm up with 2-5 minutes of full body stretching and 15 jumping jacks

Workout Routine: Covid-19 Workout Blaster
Difficulty level: Beginner -> Intermediate 

Circuit 1:

  1. 15  regular push ups (go to knees when you get tired)
  2. 15 air squats
  3. 15 crunches

Circuit 2:

  1. 15 close grip push ups
  2. 15 side to side lunges
  3. 15 russian twists

Circuit 3:

  1. 15 diamond push ups
  2. 15 reverse lunges followed by donkey calf raises (use wall/chair for stability)
  3. 15 hip thrusts
  4. Side plank/balance pose (use arm or wrist on forearm ) hold for 30 seconds each side
  5. Child pose (hold 45 seconds)
How to Do Side Plank Pose in Yoga – YogaOutlet.com
credit to YogaOutlet.com Here is a side plank pose for reference if you need to know how to do this.

Repeat this 2-3 times depending on how you feel. As you do this more and more it will get harder you might not be able to do 15 reps and thats Ok! The goal is 15 +reps but just do what you can and then go to the next movement when your form starts breaking down a lot. Don’t push yourself to exhaustion if you’re only on the first set otherwise you will run out of steam very quickly in circuit 3. You’ll get a good burn in your chest/triceps/quads/calves and abs. Overall a simple but effective full body workout with no equipment that you can modify from easy to advanced by repeating the 3 part circuit multiple times. Go through circuit 1/2/3 before starting over. 

How strong will this get you? Well this is a starting point to get you used to moving your body in new ways. As always consult with your physician/doctor before trying any advice you read online. With that being said if you do something like this 3-4x a week in a fashion of (A/rest/B/rest/A/B/rest ) 4x a week and try to push yourself further each time. You’ll get some decent initial gains and it will help you go further. This Covid-19 Workout Blaster is a good start towards the road of getting fit. Remember this is for someone who has no equipment and just a floor to workout on basically. 

I’ll be making some more posts in the future talking about other types of home workouts you can do. As you know I’ve been working out from for a while now. I started with just dumbbells and P90X workout DVDs and now we’ve eventually gotten to the point where we have a several thousand dollar equipment home gym setup. It’s taken years of dedication but it brings me great joy in being able to workout any time I want. So I encourage you to start with this at home simple workout circuit.

As time goes and you get more equipment then you can modify your workouts to facilitate your needs. I would recommend to start with a pull up bar that goes over the door frame. My first pull up bar was the Iron Gym Xtreme. It’s probably still around and very popular. I have it lying around somewhere in my closets. After that you’ll work towards getting some dumbbells that go up to 5-52lbs . That will give you a good foundation to develop a base level of strength from dumbbell home workouts.

Covid-19 Workout Blaster

More workout tips and suggestions coming soon! 

Want to read more great information – Check out this !


5 Tips to Keep Muscle Gains on a Night Shift Schedule

I was recently asked on Instagram how I can help someone that is starting a new night shift schedule after this quarantine ends from coronavirus. While I personally haven’t had to work an extended night shift schedule, it did give me the idea of some tips I wanted to share with the person who asked....

I was recently asked on Instagram how I can help someone that is starting a new night shift schedule after this quarantine ends from coronavirus. While I personally haven’t had to work an extended night shift schedule, it did give me the idea of some tips I wanted to share with the person who asked. So I decided to make a PowerPoint presentation YouTube video. I’ve attached it below for you to watch if you prefer that method. Here I’ll list the 5 tips *in my personal opinion* on how to keep your muscle gains or maybe even get new muscle on a night shift schedule.

5 Tips to Keep Muscle Gains on a Night Shift Schedule

  1. Learn the new schedule – (learn all you need to do before the new schedule starts and prepare).
  2. Prepare in advance – Ties in with #1 but also means all your daily activities,clothes, and food are prepared in advance.
  3. The Workouts – Pick a good program that will have the hardest workout days on your “rest” days from the job. If you are on your feet a lot during work, you will DREAD coming home or going to the gym to do a 1-2hr squat day… plan accordingly.
  4. Nutrition – Track your calories on MyFitnessPal and get meal prep containers. Cook 5-7 days in advance if you can!
  5. Leisure Time – Take time to relax, talk to friends, play games you enjoy or other fun activities. It’s fun to be a hardcore machine all the time but if you don’t balance things properly you will become burned out!

This is a quick breakdown of the 5 tips on how to keep muscle gains during a night shift schedule. If you want to know more indepth I recommend watching the youtube video below!


GZCLP: Aesthetics vs Strength

I’ve done the GZCLP program for a few months (3 months last year) and just finished doing 7 weeks now before switching onto a different routine. There is a lot of things I enjoy about GZCLP and its probably one of my top 3 workout programs due to the customization options and the progression process....

I’ve done the GZCLP program for a few months (3 months last year) and just finished doing 7 weeks now before switching onto a different routine. There is a lot of things I enjoy about GZCLP and its probably one of my top 3 workout programs due to the customization options and the progression process.

I did the 4x a week program and saw great results but it always seems to have me breaking down into the 10x rep scheme on main lifts by week 7 or 8 no matter how hard I try to push my strength limits. This is still a great peaking program for what it is but I notice I tend to maybe add too many accessories and the workouts end up being 1hr45min or longer sometimes. Doing 10 sets of 1 rep heavy deadlifts is mentally exhausting in itself let alone another 1hr of workout after that of t2 lifts and accessories.

I noticed for my own self that I was getting stronger on GZCLP but I wasn’t getting much improvement on aesthetics. Yeah sure… I know you will say ohh it comes down to just being low enough body fat % and then you will have aesthetics. Sure thats true to a degree but if you are always training in low rep ranges on main lifts then you are building good strength but maybe not getting the best pump feeling or aesthetics. So what I plan to do for a test phase is trying out the Average to Savage 2.0 newly released program from Greg Nuckols . I like his programming system and the 28 free program routine he made was pretty cool to read and see the spreadsheets. So I went ahead and bought his new AtS 2.0 program. It’s a 21 week program broken up into training blocks. Should be interesting and fun.

I think a good mix of trying out this AtS 2.0 for 21 weeks or so and then I might return to GZCLP after that and rotate these two programs for aesthetics and peaking program and also some variety. That should carry me at least for a solid 1 year of program. Now it just comes down to me getting in solid calories and protein intake. Weighed in today at around 162lbs at 5″9. We shall see how the path continues on. I think around 165lbs is good and I’ve pretty much been around this number for the last few months. There was a time I bulked up to 171lbs last year but I was eating high sodium food (mac and cheese easy bulk ). Wasn’t really worth it and I was starting to look kind of bloated and not really liking how I saw myself in mirror. It’s interesting how much work is involved when just needing 3000 calories a day of high protein high carb low fat diet. It does still take a considerable amount of time balancing the macros . I still struggle with getting enough protein in each day but I am trying 🙂 . Keep going forward!

See you in the next post! Be sure to follow my youtube channel and instagram if you want to stay connected!


How I went from 130lbs to 165lbs in 2 years.

How I went from 130lbs to 165lbs in 2 years.                In April 2017 I was around 135lbs and due to lack of calorie surplus and consistent training. I wasn’t happy at the weight and felt a little too lean. My typical workout consisted of things like lightweight training...

How I went from 130lbs to 165lbs in 2 years.

               In April 2017 I was around 135lbs and due to lack of calorie surplus and consistent training. I wasn’t happy at the weight and felt a little too lean. My typical workout consisted of things like lightweight training and some ab work. I wanted to lift heavier but at the time in my home gym, I didn’t have the proper full equipment needed so I did what was feasible with my current setup. Most days I would eat probably 1800-2000 calories a day PLUS the exercise of even more calories burned. Very easy to see how at 5”9 I got to 130-135lbs. I would exercise around 2-3x per week for 45mins each which wasn’t enough either. Some weeks I did 4-5x a week but the weights were light and I wasn’t eating enough calories to support muscle growth. So, in general, I was just going around in circles after a while. Sure I was lean and had some visible abs but my strength was low and I wanted to GAIN muscle and weight at that point.

So in June 2018, I was able to find a great deal on amazon for a power rack to ship to Hawaii. Now for those who don’t know, it’s almost impossible to get a power rack (110lbs of steel) shipped here. Let alone for the good price of $30 shipping on amazon prime I got! I spent at least 2-3 years looking at various places online to buy from (there is no option locally to buy). I didn’t want to pay $30 a month for a local gym and have to share 1-2 racks with tons of people. Either way, I was very glad to buy it in the end for around $300 in total.

So how did I go from 130lbs to 165lbs?

 Well once the power rack arrived, I had up to 210lbs Olympic weights to use in the safety of a rack that could support up to 500lbs on the safety pins. I quickly within 4 months needed to buy two 45lb plates to add to my weight set. So now I have up to 300lbs to work with. Soon I’ll need to buy more weight plates for my deadlifts.

In general, once I got the power rack setup, I also bought a pair of adjustable dumbbells from amazon. 5-52lb weight plate dumbbells from Yes4All brand. I’m very pleased with those and it helps a good deal on isolation exercises.

I started gaining weight quickly with the help of lots of resistance training of heavyweights and eating in a calorie surplus. I felt a lot safer in the power rack and was able to push a bit further than I was able to previous. In doing so, my appetite also increased a lot. I eventually got up to 171lbs even earlier this year in June 2019. I stopped bulking as much because I was getting a little “chubby” and wanted to lean out a bit more, so I incorporated more cardio/jump rope/ and dialed back my calorie surplus. For now, I’m around 160-165lbs and am happy around that number if I can remain lean enough.

In summary:

  • Power Rack with 300lbs of Olympic weights
  • Consistency in the home gym (lifting weights, heavy volume 4-5x a week for 1hr 15min each)
  • AB /core work 1-2x a week
  • Count calories on myfitnesspal (900+ day streak)
  • Follow a solid workout program with overload progression

If I can do it, you can do it too! Keep going forward and do your best.

 


Current Supplement Stack

Thought I’d share what my current supplement stack is looking like and some new things I bought as well. All of these I bought on amazon and there is no affiliate links just direct links to the site for you if you are interested as well. For a long time I used to be super...

Thought I’d share what my current supplement stack is looking like and some new things I bought as well. All of these I bought on amazon and there is no affiliate links just direct links to the site for you if you are interested as well. For a long time I used to be super hooked to all the big hype pre workout drinks ( C4 Extreme/ Mr. Hyde/ N0 Xtreme / you name it..). It was a fun time but those do get expensive after a while spending $30-40 a month just on a pre workout got a little wild. So for the last 2 years or so I’ve just been using caffeine tablets which are much cheaper and give similar effect but isn’t as fun like sipping on pre workouts were.. Anyways.. here is my current supplement stack.

Protein – Ultimate Nutrition ISO Sensation 93  – Chocolate Fudge
Why? – The reason I’m using this specific protein is a few reasons. First is the price is great! Next is that it tastes really good and after my workout I take 2 scoops on lifting days (60g of protein!). On nonlifting days I take just one scoop. Third reason is on certain protein supplements I get heartburn and it really is uncomfortable. With this protein brand I haven’t had heartburn as often. It still happens sometimes but way less than it used to.

Multivitamin – Amazon Brand Solimo Men Multivitamin
Why? –  Lately my diet hasn’t been perfect and I felt a little tired some days and I thought I might be deficit in micronutrients so I bought these cheap budget multivitamins that are similar to the centrum for men. Not always needed if you have a good diet and enough fruits/veggies but I felt I would try it again because I used to take expensive $20+ vitamins but felt no difference after stopping using them.

Vitamin D3 – Amazon Brand Solimo Vit D3
Why? – I read some articles that said the highest chance of actually being deficit in a vitamins is the vitamin d because most of us don’t get enough direct sunlight everyday ( maybe 20mins+). So I take just one pill 2000 IU put I read you can take up to 4000 IU if needed. Optimal doses either way.

Caffeine Tablets – 200mg Bodylogix
Why? – Cheap energy source and pre-scored tablets. I take one 200mg along with my other vitamins above and sometimes crystal light fruit punch to give the illusion of taking a pre workout haha.

 

New Supplements:

Pre Workout – N0S Blast Pre Workout Blaster 
Why? – I’ve been feeling kind of flat lately even though I have decent enough vascularity in my veins I want to get into a more pump focused pre workout with limited caffeine. This is a SUPER cheap budget brand from Body Fortress walmart brand basically. It was cheap and I’ll see how it works out after 1 container. That means no more caffeine tablets since I’ll be using this instead for 1 container.

Pump product – Glycergrow 2 Controlled Labs
Why? – Like above, feeling a bit flat and I did some reading this product is pretty good for having that all day pumped up feeling. Will most likely mix it with the pre workout and see how it works for one container. A bit expensive though but lasts for 2 months and might be able to get by with just a half scoop even.

 

That’s all my pre workout stack right now and so far things have all been going good. I sleep pretty well at night and wake up feeling good with energy. Main thing is just trying to make sure I drink lots of water and get enough protein in each day. The protein supplement helps a lot with that as well.

 

 


GZCLP Workout Program Review

I ran GZCLP  for 4 months and enjoyed the different rep schemes and schedule of it. In this post I’ll describe my personal opinions and thoughts on the program and my results. The main reason I did this was because I was stalling quickly on 5×5 routines and 3×5 routines like stronglifts or starting strength...

I ran GZCLP  for 4 months and enjoyed the different rep schemes and schedule of it. In this post I’ll describe my personal opinions and thoughts on the program and my results. The main reason I did this was because I was stalling quickly on 5×5 routines and 3×5 routines like stronglifts or starting strength wasn’t enough volume for me anymore after coming from nSuns 5/3/1 program.

*This is my personal review, I’m just a regular guy that likes to exercise and share my view. I’m not claiming to be anything more than just sharing an opinion of what I experienced* 

I bulked up from 165-171lbs during the 4 month period on this eating a lot (2800-2900 calorie average) and doing 4x a week weight lifting. I had to follow a separate spreadsheet due to the complexitiy of this program with their rep phases and deload phases as you start to fail.  This is the spreadsheet link I used here  from the https://liftvault.com/programs/powerlifting/gzcl-template-spreadsheets/#GZCLP_Big_on_the_Basics_Version  mega summary of available spreadsheets to follow. All those spreadsheets there are great and created by people who did some research as well so definitely check it out if you are wanting to find something that works for you.

GZCLP is a 3 or 4 day a week weightlifting program that incorporates the big lifts in addition to accompanying accessory lifts. It’s similar in style to SS/3×5 routines but its different in the way it addresses failure reps and rep schemes. Essentially when it comes down to it as you start to fail you change the rep scheme from 5×3 -> if fail 6×2 ->  if fail 10×1 -> if fail , deload etc. There is a more in-depth picture I will attach so you can get the full scope of things and also a great reddit source to ask your personal questions to those individuals that are more in tune with the program too and still doing it. GZCLP reddit 

GZCLP Infographic from Swoleateveryheight.blogspot.com

GZCLP Pros

  • 3-4 workouts per week .
  • A beginner COULD do this if proper search and correct spreadsheet/tracking is used.
  • Way more fun than starting strength/ stronglifts.
  • Takes about 60-80 minutes until you start getting to the 10×1 rep sets at 90% 1RM values.
  • Variable of training intensity and rep sets allowing you to not look at a 5×5 set of deadlift and dread or a 5×5 set of squat. You can look forward to 3×5 or 6×2 and feel like “Hey I can do that!” . The mentality of less reps but more sets gives you a bit more enjoyment.
  • Customization (ability to add more accessory lifts after T1/T2 movements are done in order to help address weak areas).
  • Balanced work load – this program isn’t too squat heavy or upper body heavy it hits all the things in a good fashion ( a problem with nsuns 5/3/1 was the lack of rowing or proper back row you always had to add more due to the huge amount of pressing movements you were doing).
  • Fun progression style – When you fail you don’t immediately repeat the same next workout, or drop 5lbs and try again. You change rep style and sets then try again.

GZCLP Cons

  • LP program – Linear Progression meaning we want to increase our weight each week in this case and that can be challenging for a lot of those who have been on LP programs for a long time already.
  • Not user friendly – Requires a spreadsheet to always make sure you are doing right or at least tracking with notepad/paper and pen. There are some apps now that feature this workout program too but even then they aren’t always 100% accurate when updating weights or if you fail a set they don’t properly drop the sets down from 3×5->6×2 etc. You need to research properly or get the correct spreadsheet ( one I linked above works mostly) to get the best out of this program.
  • Exhausting workouts when you fail enough times and approach the 10×1 sets (you are working at heavy intensity sets for 10 sets of 1 rep often time this takes 40mins+). Sometimes you get tired just by finishing the T1 lift when you are near that deload point of failure sets. Often times I was only able to finish the 10×1 T1 set, do the T2 sets then maybe 1 accessory movement and I was spent by then it might be 1hr 20mins+.
  • Must sleep enough for growth.
  • Must eat in calorie surplus to gain sufficient strength.
  • Very challenging if trying to do this program on calorie deficit or cutting weight. Sometimes you wont have the endurance to go through the whole workout and you will possibly stall early due to lack of calories for pushing new strength gains each week.

 

Overall, I think GZCLP is a good program and I might return to it again after I finish up this 10 week powerbuilding new routine I’m trying. After GZCLP and bulking past 170lbs I felt I got a bit fat and puffy so lately I’ve been reducing calories and doing more cardio (JUMP ROPE IS AWESOME !) to drop down to around 165lbs. After I do a little bit of body recomposition I might come back to this program because I enjoyed it a lot and maybe I can squeeze out a bit more LP gains before moving onto something more intermediate. Hope this review helps give you some opinions and insight as well with helpful links to get you started if you need. Here are some youtube videos of me doing the workout program after a period of time.

 


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