Tag Archive | "fitness"

chest-press-with-resistance-band

Chest press with resistance band

How to

1. Attach the centre of the band to a stationary object and hold one end in each hand

2. Stand with your back to the attachment, elbows bent and shoulders abducted to 90 degrees (upper arm level with shoulder) so that your hands are next to your chest.

3. Push forwards and straighten your arms out in front of you.

4. Slowly return to the starting position.


Why use resistance bands?

They are super affordable and the ideal fitness multi-tasker. Just choose the right band based on your weight – it’s all written on either the packaging, online or ask in store. As you get stronger you’ll need to lower the assistance to account for your new strength.

For example, a robust general tension band combined with a heavy band offers roughly the same amount of resistance as a power band, but the combination gives you three different levels of assistance (one with the heavy band, one with robust, and one with both bands). Colours denote the different band strengths and vary between brands.

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Posted in Exercises, Training MethodsComments (0)

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How to stay slim in your 30s, 40s and 50s

What is the ‘middle age spread’?

The term ‘middle-age spread’ has been etched into ageing lore, yet unflattering connotations ignore the naturalness of physiological change. Expecting to weigh the same at 30 as 18 is folly according to clinical psychologist Louise Adams from Treat Yourself Well.

“Our body weight at age 18 is for many of us the lightest we have ever been,” says Adams. “We may not have stopped growing at that point and may not have reached full maturity. Weight gain as we age is quite normal and body shape and size can change over our lifetime. Sticking to a weight from many years ago is unrealistic for the vast majority of us. It’s similar to remembering how your skin looked as a teenager and expecting the same in middle age.”

The other sticking point in weight expectations is that many of us expect that with enough weights training and self-control we can defy the effects of hormonal changes associated with mid life.

“I think we should be a bit more accepting of carrying a bit of weight as we get older,” says the University of Melbourne‘s Dr Joseph Proietto, a professor of medicine. “There are multiple studies that suggest that a little extra weight can be a healthy thing. In one study we conducted we looked at people who had stents put in their hearts for angina. We found that the underweight people died at a faster rate, and the overweight were better than the normal weight, the mildly obese were better than the overweight in terms of survival.”

How to stay trim – despite your age!

Dr Lavie encourages a paradigm shift from weight to fitness. “It’s much better to strive for fitness and be on the thicker side than to be thin and unfit,” he says. “Loss of fitness is a much stronger predictor of mortality than weight gain.”

He says the ideal is to exercise 40 to 45 minutes a day, five to six days a week, with plenty of strength work.

“Fitness gurus will tell you that strength training becomes more vital the older one gets, and they are right, for it supports muscle mass like no other form of exercise and can help increase not only strength but also bone mass,” says Dr Lavie.

“In most people, muscle strength peaks in our 20s and then gradually decreases. Recent research suggests that women on average will lose muscle mass twice as fast as men the same age, which can make a huge difference in their ability to maintain an ideal weight.”

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How to stay slim in your 30s, 40s and 50s

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Train and gain! with this dumbbell workout

Here’s how strength training can get you a better bikini body…

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.

Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about weightlifting belts, clouds of chalk and groaning as loud as you can – though, that’s all welcome, too! It is, however, about using weights that truly challenge you, promoting muscle growth that in turn elevates your fat burn. The result is a leaner you, with a higher metabolic rate throughout the day.

‘It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 35-50 extra calories each day just to maintain it,’ explains John Shepherd, author of new book Strength Training for Women. ‘Regular cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around key “problem” areas, such as the abdomen and hips.’ But those aren’t the only benefits you’ll experience – that’s just the beginning.

‘Resistance training will also boost your hormones,’ explains John. Basically, the more you pick up the weights, the more your levels of growth hormone are elevated. Why is this desirable? Well, along with playing a vital role in shedding fat, growth hormone also helps to slow the effects of ageing, according to John. Who wouldn’t want that? As we age we also experience a higher risk of osteoporosis, and strength training is an effective way of combating this. Not only do weights build muscle but they strengthen your bones, too, which is ideal for overall health as well as preventing injury.

Strength training also challenges your body in all different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, picking things up – that’s why it’s considered functional fitness.

Don’t know where to start? John’s book is a great place, but if you want a taster, check out this workout he put together. It’s suitable for all levels, targeting the whole body using compound exercises. ‘These moves work numerous joints,’ explains John, ‘making them more functional and calorie-burning.’ Always use weights that prove difficult in the final reps of each set without compromising form – but if you’re new to weights, start out light and focus on building strength and technique. Everyone should add weights each month to encourage progress.

HOW TO DO IT

Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

 Rear foot elevated split squat

Areas trained: glutes, hamstrings, quads, calves

Technique

  1. Holding dumbbells by each side, stand in front of a bench and place the toes of your rear foot on it. Hop your standing leg forward and place your foot flat on the floor. This is your starting position.
  2. Keeping your trunk upright and looking straight ahead, bend your front leg to lower your body to the ground. Lower until your thigh is approximately  parallel to the ground. 
  3. Push back up strongly and repeat. Perform the allotted reps on one side, and then the other to complete a full set.

Seated shoulder press

Areas trained: shoulders, triceps

Technique

  1. Sit on a bench holding dumbbells in front of your shoulders.
  2. Press the dumbbells up to the ceiling, bringing them close together at the top of the movement.
  3. Lower under control and repeat.

Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders

Technique

  1. Take hold of the kettlebell in one hand with your knuckles facing away from you. Stand with your feet just beyond shoulder-width apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs.
  2. Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards with knees soft. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up again.
  3. Let the weight fall back down and repeat. Perform the allotted reps on both sides to complete a set.

Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves

Technique 

  1. Holding the dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width and turned out, making sure that your feet and knees are similarly angled.
  2. Bend your legs to plié and then extend them to stand back up and repeat.

 

Workout 2

Clean

Areas trained: back, shoulders, glutes, hamstrings, quads, calves

Technique

  1. Take hold of a barbell from the floor with your knuckles facing forwards and hands just further than shoulder-width apart. Keep your heels on the floor, arms extended and head up.
  2. Drive up to lift the bar from the floor, keeping your shoulders over it and your knees bent.
  3. As the bar approaches hip-level, drive your hips forwards and now pull on the bar with your arms. As you do this, switch your grip from overhand to underhand and ‘catch’ the bar in a racked position on the front of your shoulders.
  4. Keeping your back flat, control the bar down to the floor, bending your knees and folding forwards, first to your thighs and then to the floor.

Squat

Areas trained: glutes, quads, hamstrings, back

Technique

  1. Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to
  2. fix it in place. Keep your head up and maintain the natural curve of your spine.
  3. Bend your knees to lower the weight as far as your flexibility allows. Keep your knees behind your toes as you go.
  4. Push through your heels to stand up and repeat.

Posted in Aerobics, Exercises, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Train and gain! with this dumbbell workout

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Running tips for women

Ace your next race with these top tips

Going for a run is probably one of the most popular ways to get your workout on, whether it’s hitting the roads or jumping on a treadmill when the weather’s gross outside. If you sometimes find running a little tedious, why not challenge yourself to go faster or further?

Here are our top tips to smash your run.

To the gym

Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle

Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!

Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.

Bright idea

‘Watch your stance when running,’ tips Fitness First trainer Andy Hall. ‘Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.’

Take five

Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Sand storm

Here’s a good excuse to book a beach getaway – running on sand can improve your speed and muscle tone. A study from St Luke’s University Clinic in Belgium found that pounding the sand requires 1.6 times more energy than running on pavements as your body has to work harder to deal with the soft, unstable surface. That adds up to more defined muscles and a swifter run when you get back to solid ground. Neat!

Drink up

Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

Play it safe Protect yourself – the great outdoors brings potential hazards:

Navigate new destinations Make use of online running forums and social media groups to discover popular routes. Clearly defined, well-lit roads are a must when running in the dark, and remember there’s safety in numbers. Recruit a running buddy or join a club to improve your technique with like-minded enthusiasts – it’s way more fun than going solo!

Ditch your headphones An uplifting playlist can send motivation soaring, but when you’re running outside you need to be aware of your surroundings so you can rely on your senses when you need them. Save the tunes for your indoor workout and shift your attention to your breathing and form – or if you feel you really can’t run without music just keep the volume low.

Check the forecast We all know the British weather is unpredictable. It’s worth checking the forecast before you lace up so you don’t get caught in heavy rain that could hamper your performance and increase your risk of injury.

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Running tips for women

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5 equipment free exercises to tone your upper body

Choose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your toes, knees or eliminate the clap altogether and just keep it a simple push-up.

Start in a plank position and use your arms to lower your chest towards to floor – a nice deep push-up will get great results. Push your chest back up as you would with a normal push-up but with more force, springing off the ground for a clap. Land with soft elbows to prevent injury and do your next rep.

Chair dip

Face away from the chair.

Place your hands behind you on the edge of the seat, shoulder-width apart. With your hands securely in place, step a foot or two away, and straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.

Bend your elbows and lower yourself until your elbows are 90 degrees, hold, and re-straighten back to the starting position. Repeat.

Plank to palms 

Not only works your abs but targets your shoulders and triceps.

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

Leading with one arm, push upwards while keeping your core on tight and have your other arm follow the lead.

Reverse the action with the leading arm to take you back to the starting plank position.

Repeat 5 reps with one leading arm before swapping to the opposite arm to lead.

Keep your body straight at all times.

Repeat this exercise for 5 reps (each side) and 3 sets.

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5 equipment free exercises to tone your upper body

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How to tone up your back

Say goodbye to annoying back fat…

Guilty of neglecting your back muscles? You’re not the only one. We often focus mainly on the muscles we see in the mirror and end up completely forgetting about the ones at the back. While our abs may be on point just in time for our summer beach holiday, our back could do with a little work in the gym. However, we’ve got you sorted with the best exercises for toning your back and feeling fantastic, from back to front.

Not only will working on your back boost your overall physique, but it’ll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating excess fat and back pain. These two effective exercises are bound to make you feel strong, powerful and ready to step up your gym game.

Bent-over row

1. Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.

2. Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.

3. Lower slowly and repeat.

Safety tip: keep your shoulders back and try not to hunch.

Eccentric chin-up

1. Stand underneath a pull-up bar, on a step if necessary.

2. Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.

3. Lower yourself as slowly as you can, until arms are fully extended.

4. Release and repeat.

Kick refined carbs to the curb

Keeping fit and looking after your body isn’t just about doing the right exercises; you also need to make sure you’re eating the right food to. Exercising and maintaining a healthy diet go hand-in-hand.

Make sure that sugar and refined carbohydrates (like pasta and bread) are sparse in your diet as the consumption of high-GI foods like these will encourage your body to store fat. Fill up on fibrous veg and high-protein sources like eggs and chicken, instead.

Source:

How to tone up your back

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10 online and app-based training programs

Whether you do best with a real-life trainer to keep you accountable, learn best from demos or written instructions or prioritise tracking tools, here are 10 pocket gyms to suit those who don’t have access to a gym.

1. trainingonline.com

HIT: Devised by a qualified trainer, the customised programs on this free site answer goals such as weight loss, strength conditioning and general fitness. The fitness library contains more than 200 exercises complete with video demonstrations, iPod-ready instructions and printer-friendly versions perfect for lunchtime sessions. The site’s user guide makes it a doddle to use the extensive functions.
MISS: If you tend to be derailed or struggle to stay motivated, consider a real-life trainer as the lack of personal ongoing support puts the onus on users.

COST: Free

2. fitness.com

HIT: More an online toolkit brimming with health and fitness tools than a program per se, fitness.com is ideal for returning exercisers or those who have some experience in training. Built around a thriving community of highly active, supportive users, it has a sorority vibe. You can rest assured you’re not the only one asking the questions you do or struggling with an issue.
MISS: If you need practical advice or lack foundation fitness knowledge, consider a website that offers prescriptive plans.
COST: Free

3. workoutsforyou.com

HIT: With a whopping 5,000 exercises able to be matched to users’ expertise, equipment, interests and goals, workout offers two payment packages with perks such as a personal trainer, ongoing customisation and regularly updated workouts.

MISS: Expensive compared to other featured websites – but still far cheaper than most gyms.
COST: Made Just For You – 4 months/$99; Self-directed – 4 months/$59

4. fitera.com

HIT: The re branded version of Fast Track to Weight Loss is expressly geared to toning and fat loss with a focus on efficiency. Perks include workout videos from fitness experts and live weekly chats with trainers. The personalised fitness plans are flexible, allowing for modifications to suit respective needs. However, it also provides sufficient structure to stop you from wimping out or falling into bad habits. Sign up for one of the regular challenges hosted by the website to keep you inspired and responsible for achieving your targets. And if you need that extra push, FITera also offers a paid coaching program that is virtually unrivalled in the online fitness community. The benefit of a global online community is hard to beat.

MISS: If you are looking for an advanced strength routine for sports/strength training, FITera’s focus on fat loss and toning may prove limiting.
COST: Free or add ACE Coaching and Accountability – 1 month/$97

5. abc-of-fitness.com

HIT: Based on a mission to democratise healthy living, this website seeks to make health and fitness resources ultra-accessible. For newcomers, information on fitness equipment is ideal for setting up a low-key home (or car boot) gym. BYO organisation and discipline. ABC can be a successful motivator.
MISS: The ant-size micro text and confusing navigation. If you need to be told what to do or easily lose motivation, the onus on pro activity and self-motivation might fall flat.
COST: Free

6. gymamerica.com

HIT: Ideal for those looking to strengthen or add muscle, this results-oriented site hangs its hat on detailed weights advice. This ‘just the facts’ approach is ideal if you’re a go-getter who’s always on the move and needs basic information in an easy-to-understand format. There’s also a focus on nutrition here, with a dietary plan designed just for you based on personal stats and a 40,000+ food database to pull from.
MISS: GymAmerica substitutes software for a real trainer and while it’s state-of-the-art, it lacks peripheral attributes such as empathy and genuine encouragement.
COST: $38.97/3 months

7. freetrainers.com

HIT: With the word ‘free’ listed upfront, Free Trainers is proud of its complimentary fitness service that has helped provide plans for nearly two million users. All plans are fully customisable, which means you’re always satisfied, if not a little less motivated at times. The community element is a big reason why fans keep coming back to Free Trainers, with the site format replicating a social media network that allows users to search for fellow members by name and email. The detailed questionnaire on sign-up gauges your current fitness level, preferences and goals, and is even smart enough to incorporate particulars such as injury rehab.

MISS: Naturally the non-existent price tag means a lack of human interaction from a qualified PT; however, website staff and fellow users are happy and available to offer general support if you’re able to wait for a response.
COST: Free

8. dailyburn.com

HIT: DailyBurn’s fitness library offers over 100 workouts with a focus on cardio, health and weight training to suit multiple goals. These workouts are each state-of-the-art and ideal for someone who needs to constantly change it up to avoid losing interest. While taking into account your ideal body type, time for exercise and skill level, the website targets programs that suit you. There’s also a great range of tracking tools for keeping up with your progress, plus an incredible food database of over 67,000 items. And if you don’t like it, there are no problems thanks to the free 30-day trial!
MISS: On the surface there’s very little info about what the site offers, which doesn’t do its features justice. The free trial allows you to see this in action, however, with a generous 30 days for you to get a true sense of what’s on offer.
COST: $32.50/3 months

9. itrain.com

HIT: A website purely dedicated to MP3-matched workouts to take to work or on vay-cay, it comprises exercises sorted by interests and goals, so one day you can focus on weight loss and dance and the next, flexibility. If your ideal workout involves hitting the park with your headphones and hill sprinting like nobody’s watching, you’ll enjoy this.

MISS: If you frequently purchase one-off downloads, it can get pricey. Consider a yearly subscription with unlimited downloads.
COST: Average $10 per download, or 1 year/$119.88 unlimited downloads

10. changingshape.com

HIT: With 24-hour personalised support from your own trained PT based on a bespoke plan, this platform lets you substitute other exercises to progress your training and avert plateaus. The emphasis is on sustainable long-term results. There’s a foolproof nutrition plan with customised shopping list, meal plan, swap suggestions and even a guide to healthy fast food options. You can also have your plan tailored to food allergies. A bank of calculators and thriving community make this a great all-rounder.

MISS: Direct debiter beware: you will be billed even if you don’t use the site, yet some people will use the potential money pit as motivation. Testimonials vouch for the sites’ appeal.
COST: 12 weeks/$29.95 or 12 months/$59.95

In need of some inspiration? Check out some of our favourite Instagrams to follow now.

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10 online and app-based training programs

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Image Kettlebell-Swing_0.jpg

The Leg-Day Circuit to End Your Workout Right

DIRECTIONS:

You’ll work for 40 seconds per exercise (20 seconds each leg for the power lunges) with a 10-second transition between movements. Complete four to five rounds.

THE LEG-DAY FINISHER

EXERCISE 1

KETTLEBELL SWINGYou’ll need: KettlebellsHow to

Kettlebell Swing thumbnail
4sets
40 sec.reps
10 sec.rest

EXERCISE 2

LATERAL RESISTANCE BAND SHUFFLEHow to

4sets
40 sec.reps
10 sec.rest

EXERCISE 3

POWER LUNGE

4sets
40 sec.reps
10 sec.

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The Leg-Day Circuit to End Your Workout Right

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Flat tummy exercises for women

Want to rock a flat stomach but sick of your usual abs routine? Hula hooping is a fun way to tone the whole body while focusing on the abdominal and core muscles and cinching in that waist. It’s quick, easy and can be done anywhere from the park to your own home. So take yourself back to the days of the playground, de-stress and tone up that tum.

How to do it

Perform each exercise for the required amount of time for your level, doing as many reps with good form as possible. Repeat the workout two or three times a week to upbeat music for the best results.

Kit you’ll need

Adult hula hoop

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Flat tummy exercises for women

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High Intensity Power Training Workouts for Fat Loss, Strength and Fitness

For most guys, when they think of conditioning for fat loss, it means either nausea-inducing sprints or churning away on a treadmill for hours like a hamster. Fortunately there’s an alternative style of training that’s as time-efficient as sprints and doesn’t require you to stray away from the weights.

Furthermore, because this style of training actually places an emphasis on high-volume technical exercises, you’ll be able to get more skillful repetitions for different lifts that many guys struggle with.

What this means for you is that this program will help you get stronger at technical lifts while also improving your body composition. How do you go about achieving this goal?  With High Intensity Power Training.

SEE ALSO: 7 Reasons You Need HIIT

Researchers wanted to examine what effects Crossfit-style High Intensity Power Training had on body composition and aerobic fitness. They had a 43-person group consisting of healthy men and women participate in a 10-week High Intensity Power Training program. The program consisted of various lifts preformed as quickly as possible, combined with skill work for select gymnastic exercises and Olympic lifts.

The study results showed that both genders were able to improve their aerobic fitness as evidenced by improvements in their VO2 max numbers. In addition to this, both genders were also able to reduce their body fat percentages to the tune of 3.3% less body fat in the female participants and 4.0% less body fat in the male participants.

These two High Intensity Power Training workouts combine the beneficial aspects of the study so you can improve body composition, aerobic fitness and enhance skills that’ll transfer over to bigger PRs.

For best results, perform each repetition in the workout as explosively as possible, with little rest in between exercises. Each workout will be performed circuit-style, consisting of a total of 3 sets for each exercise, with 3-5 minutes rest in between circuits.

The weight used should be challenging but not too heavy where you can’t complete a circuit. If you don’t have experience with Olympic lifts, you can substitute the barbell lifts with moderately heavy dumbbell or kettlebell variations. Take at least one day off between workouts.

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High Intensity Power Training Workouts for Fat Loss, Strength and Fitness

Posted in Bodybuilding, Fitness Equipment, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on High Intensity Power Training Workouts for Fat Loss, Strength and Fitness

Paige Hathaway

20 hours 43 minutes ago

You can do so much in 5 weeks! 💪🏼
Angelica Ramirez (@instaang87) was a top 10 finalist in my last 5 weeks challenge... I'm so excited for her transformation!

A healthy lifestyle is a work in progress, with ups and down but hopefully always moving forward toward learning more, making better choices, and living mindfully! If you make small changes and stay consistent you'll see incremental progression which will increase the likelihood that you will stick with the change and want to do more! 👉🏼 It all starts with a choice and your health should be your first priority!

Join the thousands who have transformed their life in the #Fitin5 community! ....LIVE BOLD AND BLOOM.... 🌸✨

Paige Hathaway

1 day 3 hours ago

You're right... Guys don't like muscles on a girl.... They LOVE them 😝

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