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Fat burning upper body workout

Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.dash on the track.

Words/workout: Claudia Jovanovski (pictured)

Photography: James Patrick

Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types.

Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits.

According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition.

The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training.

In tri-sets, the usual rest period between sets is used to complete a set of another move.

Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).

You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.

The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains.

While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals.

For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue).

This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.

On your marks, get set…

claudiaworkout-kettlebell.jpg

Targets: quads, glutes, hamstrings, calves, abs

Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.

Step 2-Bend your hips back until the bell is between and behind your legs.

Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going.

Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.

2. Bicep curl

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TARGETS: Biceps

Step 1- Set up position-  Stand up right with barbell at shoulder-width grip. Keep your elbows close to your body and your palms supinated.

Step 2. Keep your core activated as you curl the bar towards your shoulders. Your upper arms should remain stationary as the forearms move.

Step 3. Pause at the top with biceps contracted.

Step 4. As you release the barbell back to the original position make sure to keep your abs tight to stabilize the body

3. One-minute sprint 60 to 90-second recovery. Repeat.

4. Kettlebell squat

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Targets: quads, glutes, hamstrings, calves, abs

Step 1- Set up position: feet should be slightly wider than your hips and  your feet should be turned out at a 45 degree angle. Keep your core engaged, your back straight and your eyes on the horizon. Hold the kettlebell infront of your body.

Step 2. Bend your knees and move your butt towards the ground as if you are about to sit on a chair. Your hips should move slightly back and the goal is to try get the kettlebell as close to the floor without actually touching it.

Return to the set up position by driving up through your heels. Remember to squeeze your glutes at the top.

Repeat 12 to 15 reps

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Fat burning upper body workout

Posted in Exercises, Fitness Models, Training Methods, Weight loss, Weight TrainingComments Off on Fat burning upper body workout

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Your diet makeover

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From maple syrup-based lemon detox fasts to the protein-heavy Dukan diet, the slimming world has seen some pretty outrageous food fads of late.

Thankfully, this year getting healthy is all about taking a sensible approach to food – and there are some pretty amazing trends lurking on the horizon. ‘The new year represents a time of change and life improvements. Many people sign up to the gym, buy a new health appliance such as
a juicer, or just vow to eat more fruit and vegetables. Any positive lifestyle change during January is going to be beneficial,’ says nutritionist Ella Allred. To make
sure you’re one step ahead of the crowd, we’ve rounded up the top health-food trends to watch out for in 2016.

1 Pulses are set to pimp up meals

Legumes are a good substitute for tofu, which is often heavily processed and best consumed in small quantities. So put pulses firmly on your foodie radar for 2016. Our favourite vegan protein source is getting a makeover, with the UN declaring 2016 as the International Year of Pulses in an effort to help slash levels of obesity and chronic disease. From lentils to split peas, amping up meals with these protein-filled gems also provides a fibre boost, so you feel fuller for longer and naturally snack less. ‘We are expecting a boom in the
sale of pulses in 2016. Experiment with dhal, an Indian dish made from lentils, and use chickpea flour in baking and sauces. Also, 100g of chickpeas contains more than your recommended daily amount of folate, which is impressive,’ adds Ella.

Exotic grains are here to stay

Do you know your freekeh from your farro? Exotic grains are hot, hot, HOT for 2016 with global offerings like Middle Eastern freekeh (a variety of young durum wheat that contains more fibre than brown rice and a good amount of protein) and farro – an Italian wheat-based grain often used in salads and stews – making waves in culinary circles. While we’re fans of pasta, it often leaves us feeling a bit bloated and lethargic. These exotic grains however, will fill you up without filling you out. ‘Plus they are very easy to cook with,’ says Ella.

Flexitarians will be ‘a thing’

One of the easiest ways to get healthier is to eat less meat. A study by scientists at Oxford University found that eating meat no more than three times
a week could prevent 31,000 deaths from cardiovascular disease, 9,000 deaths from cancer and 5,000 deaths from stroke, as well as save the NHS £1.2 billion in costs each year. Wow! Flexitarianism – eating
a mainly plant-based diet with occasional meat consumption – is set to rise in 2016, so get started by substituting meat for healthy protein sources like quinoa, nuts and lentils. ‘You’ll see a massive change in your health, the planet and your bank balance! Start by halving your meat consumption and doubling your vegetarian protein consumption,’ advises Ella.

4 Eating in is the new dining out

Dining out is sooo last year! But
don’t worry: 2016 is the year of home-delivery meals. We’re not talking about
ordering a greasy Chinese from your smartphone, but more about high-class restaurants that cater to the needs of foodies by providing home-delivery. Check out deliveroo.co.uk for more information.

5 Fat is back

We’re finally cottoning on to the fact that fat is as tasty as it is good for us, so you can tuck into that juicy steak guilt-free. A wealth of emerging research is starting to show that this nutrient is an important part of a balanced diet. Consumed in moderation, saturated fat in meat, monounsaturated fats in avocado, medium triglycerides in coconut oil and omega-3 fat in oily fish can help to improve skin and brain health. ‘Fats have had such bad press and stigma over the last few decades. The advice on fat consumption is starting to finally change. It is not fat that makes us fat, but sugar – which also contributes to many diseases including cardiovascular disease. Including
fat with a meal helps you to feel satisfied,’ reveals Ella. It’s that simple!

Food porn is the norm

From meticulously cropping photos of your breakfast to creating filtered photos of your dinner, food-boasting has become a massive part of our lives. We’re obsessed with seeing what our friends are chowing down on as much as we love sharing perfectly composed shots of our own meals. But posting the foodie equivalent of a selfie on social media isn’t merely a narcissistic pursuit – it can actually help you stick to a healthy diet. ‘Posting pictures of healthy meals on social media may be a great way to encourage yourself on your health journey. It is a good way to share knowledge, recipes and hold yourself accountable,’ says Ella.

7 Breakfast is a global affair

Toast and jam doesn’t quite cut it in the breakfast stakes anymore. The most important meal of the day is getting a makeover for 2016, with Mexican and Middle Eastern specialities reigning supreme. Most Mexican breakfasts, such as huevos rancheros (a burrito with chilli, eggs, tomatoes and peppers), are high in protein, while Middle Eastern morning favourites of olives, cheese, salad and flatbread offer a nutrient-dense start to the day. ‘In Mexican breakfasts, eggs are incredibly nutritious and may help sustain energy levels and keep hunger pangs at bay. Middle Eastern-style breakfasts are also good news for your waistline. They often include salads and cheese which provide essential nutrients and protein to help your body repair and balance your blood sugar levels,’ says Ella

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Your diet makeover

Posted in Diets, Nutrition, Sports nutrition, Weight lossComments Off on Your diet makeover


Paige Hathaway

11 hours 45 minutes ago

Happy Thanksgiving Instagram!! 🍁
Here’s the perfect calorie burning workout for after we stuff our faces today with @envysfit 😤😤

- TAG A FRIEND BELOW AND #LetsWork

Here’s 5 exercises - Do each movement for 1 min as many good form reps as you can. Rest 30 secs between!
- Overhead Lunges w/ Medicine ball Slam into Squat.
- Plank on stability ball with rotating knee to ball.
- Kettlebell deadlift.
- Bosu Ball Squat w/ dumbbell overhead press.
- Stability Ball Crunches with weight overhead.
AND 4 REPEAT TIMES (This workout takes 30 mins)

Paige Hathaway

1 day 17 hours ago

OMG! Isn’t Limbani the cutest 😩😍
Limbani means “Strong” 💪🏼 If you can’t tell by how hard I was cheesin hehe... I was so incredibly happy to have visited Zoological Wildlife Foundation!! I already can’t wait to come back!! Such a dream come true! 💫

#bucketlist #magicalmoments

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