Search
Home Blog Page 1472

Build a body like King Leonidas with Gerard Butler’s workout routine and diet plan

The Greek Herald
-
0
Build a body like King Leonidas with Gerard Butler’s workout routine and diet plan

Actor Gerard Butler is famously recognised as playing the legendary King Leonidas in the 2006 film ‘300‘. In the film, we saw the actor truly get immersed in the role of the Greek King, as he flexed a ridiculous physique and six-pack abs.

“You know that every bead of sweat falling off your head, every weight you’ve pumped — the history of that is all in your eyes,” says Butler on preparing for the role. “That was a great thing, to put on that cape and put on that helmet, and not have to think, Shit, I should have trained more.”

While people are stuck inside the house, what better excuse than to finally allocate some time to strengthening your body and soul.

To get shredded like the Greek warrior himself, here is Gerard Butler’s diet plan and workout routine, used for the 300 film.

Diet Plan – Anyone Can Do It

Gerard Butler shows that anyone can transform in a Spartan warrior. Previously a lawyer, Gerard Butler made a complete career change to become an actor after going down a spiral of bad decisions which he ultimately took control of.

Photo: Men’s Health

In an interview with Men’s Health he explains:

“You have to understand that I was completely out of control. If I hadn’t been so lost and insane, I’d still be a lawyer. Misery is a sign that something is wrong, that your life is in need of some big changes.

“I haven’t had a drink in more than 12 years,” he continues. “That’s when everything changed for me. That’s when I learned what had to be done to succeed and be happy in life.”

Gerard Butler reveals that cutting alcohol out of his life was the greatest thing for his health, kick starting his intense body routine.

“My diet is still never quite as scheduled as I wish it were, but now I try to eat vegetables and chicken instead of burgers and fries like I used to,” he says in the same interview with Men’s Health.

Chicken and vegetable meal, high in protein. Photo: The Real Food Dieticians

While Gerard Butler has actually never released his diet plan for the film, here is what his diet plan would most likely have looked like, judging off other workout routines of a similar nature.Insane amounts of protein (which can be found in eggs, grilled chicken, tuna and other fish, steak, protein shakes, and protein bars),

  • Complex carbohydrates – oats, potatoes, multi-grain pasta, brown rice, eaten with his first few meals of the day to give him the energy to get through these grueling workouts.
  • Limit carbs in the afternoons and evenings – because metabolisms slow down at the end of the day, and these carbs would then be stored as fat.  Some disagree with this, so feel free to take it or leave it.
  • Lots of fruits and vegetables.
  • Water. LOTS of water.

Workout Routine To Build Abs Like A King

Photo from Gerard Butler’s 2006 film ‘300’.

According to Super Hero Jacked, the Spartan 300 Workout was inspired after the number 300. The workout itself is composed of 300 repetitions among the several different movements:

  • Pull-Ups: 25 reps
  • Deadlift: 50 reps at 60 kg
  • Push-Ups: 50 reps
  • Box Jumps: 50 reps (ideally done on a 24″ box)
  • Floor Wipers: 50 reps holding a 135 60kg bar
  • Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally with 16 kg
  • Pull-Ups: 25 reps

Of course, the workout is subject to change according to people’s overall strength, yet the routine should be followed as shown.

Photo: Men’s Health

While people recommend that you have to train 5 days per week to gain the physique of King Leonidas, this actually isn’t true. Super Hero Jacked reveals that instead of your typical 5 training days, you will be training like a Spartan for 3. The routine is as follows:

  • Monday: Spartan 300 Workout
  • Tuesday: Rest/Cardio
  • Wednesday: Spartan 300 Workout
  • Thursday: Rest/Cardio
  • Friday: Spartan 300 Workout
  • Saturday: Rest/Cardio
  • Sunday: Full Rest Day

You may of seen cardio on that list more times than you would have liked, yet nobody said training like a Spartan was fun!

If you don’t have equipment to perform these exercises, then experiment with objects in your house! Working out is designed to be flexible, so don’t be afraid to change it up a little bit, as long as your working out the same muscles.

How Greece compares with Australia on ‘flattening the curve’

The Greek Herald
-
0
How Greece compares with Australia on ‘flattening the curve’

It is almost impossible to compare one country’s coronavirus outbreak with another, due to differences in population, urbanisation and the average age of population. However, while factors such as these influence the overall amount of cases, the rate of increase can still be observed and look to be improved among every country.

Australia’s Prime Minister Scott Morrison said yesterday in a press conference that the rate of infection has decreased since the previous two days. Despite this, Australia’s infections are still increasing by at least 300 people every day.

While Greece’s population is significantly lower than Australia’s, Greece’s rate of infection and overall case count has so far been rising much slower than Australia, as can be seen from data published by EODY and Health.gov.au. 

How both countries are ‘flattening the curve’

Of the 3,966 confirmed cases in Australia, 16 have died from COVID-19. Meanwhile, Greece have reported a total of 1,156 cases, with a higher death rate at 38 lives lost.

Coronavirus cases in Australia since February 15. Graph by worldometers.info
Coronavirus cases in Greece since February 15. Graph by worldometers.info

As seen in the graph above, while Greece have recorded higher spikes in coronavirus cases. However, from the time they issued border restrictions, they have effectively ‘flattened the curve’ in comparison with Australia.

Read More: Greek minister rules out possibility of Easter celebrations in Greece

With the incubation period for the virus typically lasting between 10-14 days, Greece’s COVID-19 count will be more closely examined in the next week, two weeks after lockdown measures were put into place.

Daily new coronavirus cases in Australia (since February 15. Graph by worldometers.info
Daily new coronavirus cases in Greece (since February 15. Graph by worldometers.info

Practicing social distancing is proved to be the most effective way to stop or slow the spread of infectious diseases.

According to health.gov.au, COVID-19 is most likely to spread from person-to-person through:

  • Direct close contact with a person while they are infectious or in the 24 hours before their symptoms appeared
  • Close contact with a person with a confirmed infection who coughs or sneezes, or
  • Touching objects or surfaces (such as door handles or tables) contaminated from a cough or sneeze from

As of last Monday, Greece has been in total lockdown, with Mitsotakis imposing a total ban on public movement.

Australia has not implemented a full lockdown on movement, yet has put bans on public gatherings of more than two people in an effort to reduce community spread.

While both countries are effectively working towards a lower rate of infection, the data shows that Greece’s full lockdown measures have slowed the fast spreading virus. In the next two weeks, the estimated incubation period for the virus, it will evident if the Australian government are imposing effective containment measures to properly slow down the virus outbreak.

Greek minister rules out possibility of Easter celebrations in Greece

The Greek Herald
-
0
Greek minister rules out possibility of Easter celebrations in Greece

Development Minister Adonis Georgiadis has ruled out the possibility of lifting lockdown measures and curfew restrictions before the Greek Orthodox Easter.

“There will be no Easter exodus this year. The lockdown will definitely be in place also then,” Georgiadis told Skai TV on Sunday morning, a few weeks ahead of the Greek Orthodox Easter on April 19.

Many people on the mainland travel to the Greek countryside and island villages to celebrate Greek Easter with family, yet the minister has sadly diminished that hope.

Read More: Greek tips to boost your immune system

Saying that the country has done well in managing the coronavirus crisis, he stressed it would be “a very big mistake” to have the virus transmitted to the countryside as most cases have been recorded in Athens.

The minister warned that there will be strict police controls to prohibit thousands of cars leaving the cities and thousands of people travelling to their villages.

Read More: Coronavirus cases in Greece pass 1,000

Media reported on Saturday of government plans to even close the highway tolls around the Easter time.

The lockdown has been (initially) imposed for the period March 23-April 6, 2020, yet media reports are suggesting that this time will be extended at least another two weeks.

Earlier, Minister of Health Vassilis Kikilias stressed that “we have a very critical month ahead” and warned that “no one should relax, we must stay home”.

Lemnos authorities looking for disembarked Blue Star passengers after passenger tests positive for coronavirus

The Greek Herald
-
0
Lemnos authorities looking for disembarked Blue Star passengers after passenger tests positive for coronavirus

Lemnos authorities are searching for 16 people who travelled with Blue Star Mykonos after a 25-year-old, who had travelled on the ferry to Ikaria, was found positive with coronavirus.

According to limnosreport.gr, the president of the Lemnos Medical Association briefed the health committee recently, in order to take all necessary preventive measures in Lemnos.

The Port Authority of Myrina was also informed of the issue, helping to find out the names of those who had come down to Lemnos and allegedly travelled with the 25-year-old.

The 25-year-old man is being labelled as irresponsible and reckless after breaking quarantine following his arrival in Athens from London, then travelling to Ikaria.

Ikaria Deputy Mayor, Nikos Kalamaras, spoke with protothema.gr saying, “unfortunately our island is embarking on this adventure” and that “the municipality is in constant communication with Civil Protection” .

The 25-year-old reportedly resides in the northern part of the island, in the village of Agios Polycarpos. 

The mayor has considered the possibility of quarantining the village of Agios Polycarpos, as the 25-year-old visited shops and may have been in contact with locals.

Greek tips to boost your immune system

The Greek Herald
-
0
Greek tips to boost your immune system

As the coronavirus spreads, we are reminded to reduce exposure with other people, and take care of ourselves if we get sick.

While these are important tips, we’re are hearing less about how we can best boost our immunity so that if we do get exposed to the virus our body can effectively fight back.

Our immune systems are designed to fight off sicknesses and viruses. But unfortunately, the immune system can get worn down by many things typical of a modern life like stress, toxins, lack of exercise and unhealthy eating. This prevents our bodies from effectively fighting off sickness.

With coronavirus continuing to spread, it’s more important than ever to strengthen our immune systems. Here are some small adjustments that Greeks can make to their daily routine to do this effectively.

Greek coffee needs to go

While it may be the only thing getting us through the day, it may be time for Greek coffee to go. Numerous studies have shown that too much caffeine can decrease the ability of our immune system to fight infections, as well as remove damaged or abnormal cells. Sleep expert Dave Gibson spoke on these effects to the Express saying, “Chronic elevations of cortisol can alter the immune system responses.”

No more Ouzo

Alcohol, particularly high percentage alcohol such as Ouzo, has disastrous impacts on our overall health, particularly our immune system. Alcohol affects the way health gut microbes interact with the immune system, also disrupting the gut barrier, allowing more bacteria to pass into the blood.

Eat more Avgolemono

Soup meals such as Avgolemono have been recommended for hundreds of years to help fight colds and the flu. Avgolemono possesses strong immune-boosting properties that may not only help reduce cold and flu symptoms, but also help prevent them.

Sleep, sleep sleep!

In times such as these, it is important that people gain the recommended hours of sleep in a day, as hard as that may be for some. According to Mayo Clinic, during sleep, your immune system releases proteins called cytokines, which need to increase when you have an infection or inflammation. Sleep deprivation may decrease production of these protective cytokines.

Enjoy natures beauty

Not so Greek-orientated, but important enough that it deserves a mention anyway. While it is vital that people stay in their homes, to reduce the spread of coronavirus, never leaving the house brings disastrous consequences for our health. Scientists believe that breathing in phytoncides—airborne chemicals produced by plants—increases our levels of white blood cells, helping us fight off infections and diseases. So while we don’t recommend you go to a park and touch every piece of play equipment, make sure you spend some time going for a walk everyday, or simply siting outside in your backyard.

Proposed ACCI ‘Jobs@risk’ initiative to provide Government support to businesses to help retain employees

The Greek Herald
-
0
Proposed ACCI ‘Jobs@risk’ initiative to provide Government support to businesses to help retain employees

The Australian Chamber of Commerce and Industry have proposed a ‘Jobs@risk’ initiative, providing Government support to businesses to allow them to retain their employees during the downturn.

“Small businesses across the country are in dire need, bearing the brunt of restrictions on the movement of people and an economic downturn,” Paul Nicolaou, Director of the Australian Chamber of Commerce and Industry, says to The Greek Herald.

“Without support for small business, thousands of Australians will lose their businesses, their jobs and their livelihoods and the economy would spiral downwards.

“Supporting businesses at this stage of the crisis requires measures that help them with their cashflow and enhance their capability and readiness for the recovery that lies ahead.”

The ACCI says that this measure should be made available to any business that can demonstrate a material reduction in revenue either directly or indirectly attributable to COVID-19.

“The support that eligible businesses receive for each employee would be equivalent to the Newstart payment. For small businesses and sole-traders the owner would also be eligible for the payment,” the ACCI states.

“Payment would be made through the tax system and monitored through the Australian Tax Office (ATO). Therefore, businesses would need to be single touch payroll compliant to be eligible. For sole-traders, who are not STP compliant, the payments can be made through BAS.”

The ACCI also affirms that this measure would not preclude eligible businesses receiving support through other measures and it provides assistance to employees at a level that would be paid by the Government if they became unemployed.

A high priority of the Jobs@risk initiative priority is to help maintain employment relationships to assist in the recovery, and thus create a more stable environment in the job seeker workplace.

Thessaloniki university to 3D print respirator valves for intensive care patients

The Greek Herald
-
0
Thessaloniki university to 3D print respirator valves for intensive care patients

Thessaloniki’s Aristotle University (AUTH) will reportedly start producing 50 respiratory valves every day to help cope with the shortages that could be created due to the coronavirus pandemic, the Athens-Macedonia News Agency reported on Saturday.

The valve is a key component of Venturi oxygen masks, which are connected to ventilators and used to help patients with respiratory diseases like coronavirus Covid-19 breathe.

The Engineering and Mechanical Design Laboratory of the Department of Mechanical Engineering university staff have been placed at the service of the National Public Health Organization (EODY).

Thessaloniki’s Aristotle University (AUTH). Photo: Supplied

“With a sense of responsibility to society, AUTH clearly supports in every possible way the national effort to deal with an unprecedented situation,” Professor Nikos Papaioannou says.

“Producing ventilator valves with this technique that will be used in intensive care for people at risk is not a research or experimental process. And that’s why we announced it after careful consideration and subject to the most stringent criteria,” he added.

“If the existing stocks are exhausted and no critical new part can be replenished with all the necessary certifications, then we can help,” Athanasios Michaelides, Professor at the Department of Mechanical Engineering added.

Italian additive manufacturing start-up Isinnova also initiated this on March 19, in which they reverse engineered and 3D printed the valves for an overrun hospital in Chiari, a small town in Lombardy which is among the areas worst affected by the coronavirus outbreak.

Coronavirus cases in Greece pass 1,000

The Greek Herald
-
0
Coronavirus cases in Greece pass 1,000

Greece confirmed 95 new coronavirus cases on Saturday, according to health authorities, bringing the total to 1,061 since the country’s first recorded infection on Feb. 26.

Health ministry representative Sotiris Tsiodras said 32 people have died due to COVID-19.

Greece has imposed a curfew until early April, restricting the movement of people with few exceptions. It has also shut its borders to non-EU nationals and Italy and Spain to contain the spread of the virus.

The rise in new infections in Greece has so far been gradual and steady.

Earlier Saturday, Development and Investment Minister Adonis Georgiadis said on TV the lockdown will last “way beyond” April 6, the original end-date envisaged when the lockdown was applied.

The government says that the vast majority of inhabitants adhere to the lockdown, but mulls further moves to decongest supermarkets and maintain social distance, such as making aisles one-way passages.

Sourced by: Reuters

Newcastle Jets player tests positive for coronavirus

The Greek Herald
-
0
Newcastle Jets player tests positive for coronavirus

An unnamed Newcastle Jets player has become the first professional footballer in Australia to test positive to the COVID-19 virus.

The player, who underwent the test as a precaution before a pre-scheduled international flight, was a member of the Jets’ squad for last weekend’s A-League matches against Brisbane Roar and Melbourne City.

He was asymptomatic and Jets’ chief executive Lawrie McKinna said he remains in good health.

“He was fine, no symptoms whatsoever,” McKinna told AAP.

“He was tested positive … as we’ve found out the player and his family are in isolation and the rest of the squad don’t need to get into isolation.

“Obviously we’ll be monitoring the players’ health. It’s definitely real.” The test result came back on Friday, McKinna confirmed.

According to The World Game, the player featured in each of the club’s last two fixtures, with Brisbane and Melbourne City informed of the diagnosis.

Greek Australian player Dimitri Petratos currently plays for Newcastle United, featuring in the past few games for the club. Even if not diagnosed with the virus, Dimitri will need to undergo a 14-day isolation period.

Football Federation Australia suspended the A-League until April 22 amid increasing travel restrictions due to the coronavirus pandemic.

The decision was taken less than 24 hours after the Jets’ beat City 2-1 at McDonald Jones Stadium on Monday night.

In a statement the Jets said the player had begun quarantine in accordance with NSW Health protocols.

“Our playing squad are closely monitoring their health and will isolate themselves if they experience any symptoms,” the statement said.

Sourced by: AAP

David Kessler: That discomfort you’re feeling is grief

The Greek Herald
-
0
David Kessler: That discomfort you’re feeling is grief

Sadness, loneliness, discomfort; All feelings that people may be experiencing in this harrowing time. Yet, we remember that all these feelings pass as the sun rises, and a new day is born.

One feeling that creeps into our sense of comfort, however, is grief. The Harvard Business Review (HBR) held an interview with grief expert David Kessler.

Kessler co-wrote with Elisabeth Kübler-Ross On Grief and Grieving: Finding the Meaning of Grief through the Five Stages of Loss. His new book adds another stage to the process, Finding Meaning: The Sixth Stage of Grief. His volunteer work includes being an LAPD Specialist Reserve for traumatic events as well as having served on the Red Cross’s disaster services team. He is the founder of www.grief.com, which has over 5 million visits yearly from 167 countries.

Kessler shared his thoughts with HBR on why it’s important to acknowledge the grief people may be feeling, how to manage it, and how he believes people will find meaning in it.

“We feel the world has changed, and it has. We know this is temporary, but it doesn’t feel that way, and we realise things will be different.

“Just as going to the airport is forever different from how it was before 9/11, things will change and this is the point at which they changed. The loss of normalcy; the fear of economic toll; the loss of connection. This is hitting us and we’re grieving.”

While it is not uncommon for people to experience grief, often it is a symptom of a personal action, rather not created by an external force. Kessler iterates that this specific emotion, felt by people across the globe in the crisis, is anticipatory grief.

“Anticipatory grief is that feeling we get about what the future holds when we’re uncertain,” Kessler says.

“Anticipatory grief is also more broadly imagined futures. There is a storm coming. There’s something bad out there. With a virus, this kind of grief is so confusing for people. Our primitive mind knows something bad is happening, but you can’t see it. This breaks our sense of safety.”

David Kessler revealed a few points on how best to deal with growing grief during this time:

  • Find balance in the things you’re thinking.
  • Calm yourself, you want to come into the present. 
  • Think about how to let go of what you can’t control. 
  • Stock up on compassion

“There is something powerful about naming this as grief,” Kessler says.

“It helps us feel what’s inside of us. So many have told me in the past week, ‘I’m telling my coworkers I’m having a hard time,’ or ‘I cried last night.’ When you name it, you feel it and it moves through you. Emotions need motion. It’s important we acknowledge what we go through.”

You can read the full interview on the Harvard Business Review HERE

1...1,4711,4721,473...1,562Page 1,472 of 1,562

Stay connected:

Other

© 2024 The Greek Herald. All rights reserved.