Tag Archive | "fat-loss"

Image samly-abs-plank.jpg

15-minute ab workout

Want a strong core?

Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.

All you need is 15 minutes two to three times a week and a medicine ball.

Words/workout: Sam Ly (pictured)Photography: Jamie Watling

1. Straight-arm plankLie on a flat surface.

Position hands directly under shoulders and legs, shoulder-width apart

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

samly-abs-medballcrunch1.jpg

samly-abs-medballcrunch2.jpg

 

3. Medicine ball crunches

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest.

Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position and preform a Russian twist with the medicine ball for weighted resistance.

Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times.

 

samly-abs-highknees.jpg

 

4. High knees

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

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15-minute ab workout

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strengthandtone

How to fast-track fat loss

To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics.

Cardio is not ‘hardio’

With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body.

“My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says.

Here’s what your cardio program could look like:

2 hours per week for cardio training = 30 minutes of HIIT over two to three days + 90 minutes of LISS over one to two sessions.

Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your body, which can ironically turn HIIT into a fat retention tactic.

So what about weight training?

“For fat loss, I structure everything around two to three full bodyweight training sessions – two sessions based on linear periodisation macro cycle of 16-to-24 week programming, altered every four to six weeks,” he explains.

Translation? A program that begins by incorporating high-volume and low intensity weight training, and progressively moves into phases when the volume decreases and intensity increases.  Tramontana is a strong advocate for women to hit up the weights rack, “I find a lot of women are lifting nowhere near their capacity. Don’t be shy to lift heavy weights and test your ability regularly.”

The importance of rest

All this talk of intensity may have you thinking full pelt should be the only gear you work in, but without adequate recovery, you may be undermining your fat loss chances at the dumbbells. Both injury and overt fatigue can see you performing at less than 100 per cent over multiple sessions.

“Recovery begins with the post-workout meal. I advise at least 25 to 50 per cent of overall carbohydrates be included in this meal – either using complex carbohydrate sources or a combination of simple and complex carbs,” says Tramontana. “I also recommend at least one body therapy session per week.”

Think physiotherapy, massage, sauna, steam, floating, dry needling, sleep in, meditation, yoga, grounding – or something as simple as reading a book.

How to fuel your body with the right food

For Tramontana, eating for fat loss should focus on controlling hunger, which translates to better portion control and craving management.

“I ask that protein be included in every meal upon waking, generally an even or slightly escalating amount each meal depending again on habits and hunger patterns,” he says.

“For fat loss, I personally urge the exclusion of high-energy carbs even post workout – with the exception of competitors in the later stage of preparation.”

Supplementation may also give you an edge in the health and results stakes. Depending on your goals and needs, Tramontana advises the use of creatine, glutamine, vitamin C, branch chain amino acids, fish oils, whey protein, vitamin D, magnesium, zinc and a good-quality greens supplement to aid recovery, general wellbeing and lean muscle growth.

More here:

How to fast-track fat loss

Posted in Exercises, Fitness Equipment, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments (1)


Paige Hathaway

4 hours 6 minutes ago

There is a place within you where nothing is impossible. Here lie the seeds of all your ideas, dreams and creations. From this place you have the power and the ability to attract what you focus on. From this place you can do anything.
SEE IT... FEEL IT... BECOME IT.
- TAG SOMEONE YOU WANT TO MOTIVATE 😤-

Paige Hathaway

11 hours 5 minutes ago

Type your current location 📍
I'm currently in California driving to the gym. 🏎💨💪🏼

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