Tag Archive | "alexa-towersey"

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How to lose the last two kilos

How to lose the last two kilos They say the last two kilograms are the hardest to lose, but we’ve found a loophole.

STEP 1.Calculate your baselineBasal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest).

To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).

STEP 2.Body auditIf your numbers come in low, don’t panic. In addition to what you burn to maintain basic bodily functions, you need to add your other energy usage.

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How to lose the last two kilos

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Dynamic warm up routine

Warm up your muscles with September cover model Alexa Towersey’s favourite warm up sequence.Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses.

Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIPIf your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.Overhead Reverse Lunge x 10Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling.

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Dynamic warm up routine

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Escalating density training with Alexa Towersey

Escalating density training with Alexa Towersey Take your workouts to the next level with this escalating density style training with celebrity trainer and Women’s Health and Fitness cover model Alexa Towersey.Get involved in the movement and #rawfitspo on Instagram and follow @whandfmag for more.

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Escalating density training with Alexa Towersey

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How to use your resistance bands for recovery and toning

How to use your resistance bands for recovery and toning You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working.

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How to use your resistance bands for recovery and toning

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The benefits of plyometric exercises

The benefits of plyometric exercises Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes.

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The benefits of plyometric exercises

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