Tag Archive | "fitness"

Cankles: say goodbye to them!

Cankles: say goodbye to them!

image

Keep your legs slim and trim with this exercise targeting wide ankles!

Embarrassed by your anklesWith the sunshine on its way you’ve probably turned your thoughts to wearing summer sandals and shorts and exposing your lower legs and for many people having wide ankles is a big issue 

The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There’s hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  

The one-legged calf raise is an easy toning move that you can do anywhere – all you need is the back of a chair or something hip-height to support yourself. 

How Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes (A). Hold for two seconds, then lower your heels back down to the floor (B). Do two sets of 12-15 reps on both sides. 

Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won’t be beneficial if you’re only doing half reps, feel the burn!  

Tip! Remember to stretch afterwards. It’s super important to stretch after exercising to prevent muscle soreness and improve flexibility!  

Cankles can be caused by water retention, too. The easiest way to figure out if you’re retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you’re holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. 

If the worst comes to the worst and you’ve tried all of the above and your cankles STILL wont shift, there’s a high chance that it might run in the family. Speak to parents and grandparents and there might be a possibility that your genetics are to blame. 

For more diet and fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

See original article:  

Cankles: say goodbye to them!

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

Cankles: say goodbye to them!

Cankles: say goodbye to them!

image

Keep your legs slim and trim with this exercise targeting wide ankles!

Embarrassed by your anklesWith the sunshine on its way you’ve probably turned your thoughts to wearing summer sandals and shorts and exposing your lower legs and for many people having wide ankles is a big issue 

The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There’s hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  

The one-legged calf raise is an easy toning move that you can do anywhere – all you need is the back of a chair or something hip-height to support yourself. 

How Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes (A). Hold for two seconds, then lower your heels back down to the floor (B). Do two sets of 12-15 reps on both sides. 

Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won’t be beneficial if you’re only doing half reps, feel the burn!  

Tip! Remember to stretch afterwards. It’s super important to stretch after exercising to prevent muscle soreness and improve flexibility!  

Cankles can be caused by water retention, too. The easiest way to figure out if you’re retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you’re holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. 

If the worst comes to the worst and you’ve tried all of the above and your cankles STILL wont shift, there’s a high chance that it might run in the family. Speak to parents and grandparents and there might be a possibility that your genetics are to blame. 

For more diet and fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

Excerpt from – 

Cankles: say goodbye to them!

Posted in Diets, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

How to get rid of cellulite

Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.

What is cellulite?

Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don’t know exactly what causes it, it’s believed to be related to the body’s inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?

Roll with it

Try moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.

Eat and drink away cellulite

Eating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!

Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won’t completely solve cellulite, it’s been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don’t enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)

Increase your heart rate

One of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.

Fight it with fat

Lastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat – a special kind of fatty acid known as CLA (conjugated linoleic acid) that’s found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and ‘in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.’ For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)

For more information from sports scientist Ross Edgley visit www.rossedgley.com

Want to read more about getting rid of cellulite and burning fat? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

More: 

How to get rid of cellulite

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

How to get rid of cellulite

Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.

What is cellulite?

Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don’t know exactly what causes it, it’s believed to be related to the body’s inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?

Roll with it

Try moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.

Eat and drink away cellulite

Eating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!

Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won’t completely solve cellulite, it’s been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don’t enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)

Increase your heart rate

One of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.

Fight it with fat

Lastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat – a special kind of fatty acid known as CLA (conjugated linoleic acid) that’s found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and ‘in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.’ For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)

For more information from sports scientist Ross Edgley visit www.rossedgley.com

Want to read more about getting rid of cellulite and burning fat? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

See original article here:

How to get rid of cellulite

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments (0)

Cankles: say goodbye to them!

Cankles: say goodbye to them!

image

Keep your legs slim and trim with this exercise targeting wide ankles!

Embarrassed by your anklesWith the sunshine on its way you’ve probably turned your thoughts to wearing summer sandals and shorts and exposing your lower legs and for many people having wide ankles is a big issue 

The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There’s hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  

The one-legged calf raise is an easy toning move that you can do anywhere – all you need is the back of a chair or something hip-height to support yourself. 

How Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes (A). Hold for two seconds, then lower your heels back down to the floor (B). Do two sets of 12-15 reps on both sides. 

Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won’t be beneficial if you’re only doing half reps, feel the burn!  

Tip! Remember to stretch afterwards. It’s super important to stretch after exercising to prevent muscle soreness and improve flexibility!  

Cankles can be caused by water retention, too. The easiest way to figure out if you’re retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you’re holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. 

If the worst comes to the worst and you’ve tried all of the above and your cankles STILL wont shift, there’s a high chance that it might run in the family. Speak to parents and grandparents and there might be a possibility that your genetics are to blame. 

For more diet and fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

Continue reading:

Cankles: say goodbye to them!

Posted in Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments (0)

Kettlebell exercises

The kettlebell craze is continuing to take over the fitness world because of its amazing benefits to overall body strength and conditioning. ‘There’s a good reason why these scary-looking cast-iron weights are showing up in gyms,’ says celebrity trainer Nick Mays of ikeepfit.com. ‘They’re user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout) and allow you to swing from one move to the next without stopping, creating a cardio and resistance workout all at once.’

Researchers found a 20-minute kettlebell workout can torch almost 400 calories, the equivalent of running a six-minute mile pace, or cross-country skiing uphill at a fast pace, ‘This is just one of a long list of benefits,’ says Mays. ‘You’ll not only get a higher-intensity workout than standard weight-training routines, you’ll add definition to your entire body while improving heart and lung efficiency and working the body in a completely different way. This is because the kettlebells’ weight isn’t evenly distributed, so your stabiliser muscles have to work extra hard to keep your body balanced.

Start with the first move and do the exercises back-to-back with as little rest as possible. Rest for two minutes then repeat for a total of three circuits. Not only will your heart rate go through the roof, you’ll get an all-over burn in less than 30 minutes.

Swing

Grab a kettlebell with both hands, letting the bell hang in front of you. Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips. Immediately stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals. Drop back to the starting position.

Chest pass rotation

Stand with feet shoulder-width apart and hold your kettlebell in front of you with both hands. Keeping your elbows close to your body, contract your abdominals and rotate your torso to the right, pressing the bell out once you’re all the way around. Pause, then return to the start, this time rotating your torso to the left and pressing the weight out to the left.

Plie squat to row

Stand with your feet wide and toes pointing out to the sides. Hold your kettlebell in front of you with both hands. Slowly lower into a squat and go as deep as you can, keeping your knees and toes aligned. Pause, then push back up through your heels. Row the kettlebell up towards your chest once you’re back up standing before lowering it back to the starting position.

Link: 

Kettlebell exercises

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight loss, Weight TrainingComments (0)

How to get rid of cellulite

Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.

What is cellulite?

Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don’t know exactly what causes it, it’s believed to be related to the body’s inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?

Roll with it

Try moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.

Eat and drink away cellulite

Eating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!

Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won’t completely solve cellulite, it’s been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don’t enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)

Increase your heart rate

One of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.

Fight it with fat

Lastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat – a special kind of fatty acid known as CLA (conjugated linoleic acid) that’s found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and ‘in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.’ For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)

For more information from sports scientist Ross Edgley visit www.rossedgley.com

Want to read more about getting rid of cellulite and burning fat? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

See the article here: 

How to get rid of cellulite

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

Healthy habits made easy

What woman can’t recite a list of healthy habits she wants to keep? Lifting weights, running more, drinking eight glasses of water a day, wearing SPF to protect skin, booking regular smears, and not forgetting planning in regular meditation to beat stress.

The habits themselves might change, but one thing tends to remain the same: sticking to them all is almost impossible.

Yep, come February, our New Year’s resolutions have usually fallen by the wayside. Bad habits, on the other hand, are a cinch to keep! Whether it’s forgetting about breakfast, grabbing that 3pm sugar fix to beat the afternoon slump or enjoying a de-stressing cigarette after a meeting, we’re all guilty of indulging in bad habits. Luckily, our experts are here to help you break the cycle and build good habits for life. 

Find the fun

It’s hard to adopt a good habit if you see the change as a chore. ‘Choosing a workout you enjoy is the ideal way to change a “why bother” attitude as it doesn’t feel like hard work and is fun enough to take your mind of it,’ says Felicity Cole, personal trainer at Fitness First.

Visualise your goals

Bad habits are easy to keep because they are easy to do. After all, it’s much easier to lounge on the couch, than hit the gym, or to speed dial a takeaway than make a healthy meal. But explains Dr Sohere Roked, a nutritionist and naturopath (holistic-doctor.co.uk), you can begin to break bad habits by visualising the long-term effects. ‘Visualise how you want to feel and look,’ says Dr Roked. ‘Really feel it. Then think about how you will feel in one year if you are in the same position, and in five years and 10 years. This will help you to focus on why you are making the changes.’

Cook ahead

We all have those days when we just can’t be bothered to cook a healthy meal, and find ourselves reaching for the takeaway menu. But, says Holland & Barrett nutritionist Alex Thompson, preparing for those days in advance can stop you falling into the junk food trap. ‘Cooking large batches of meals such as soups, stews, tomato sauces and low-fat curries or chilli con carne and then freezing them is a great way to always have healthy evening meals ready to use,’ Alex says. ‘Preparing larger batches isn’t a lot more effort in terms of preparation and the cooking time will be very similar. This is the ideal way to avoid the temptation to eat commercially available sugar and fat-laden ready meals or takeaways when you’re tired.’

Zap cravings

We all know those 3pm sugar cravings are caused by a dip in blood sugar, but while you might not be able to resist the mid-afternoon vending machine run, you can help combat cravings by upping your protein intake. ‘This will slow the release of sugars to your system and combat cravings,’ says nutritionist Claire Harper from Ovivo Wellness. ‘If you must eat chocolate, make it choc Brazil nuts, or if you must eat a croissant, make it an almond version, as the protein in the nuts will keep you full for longer.’

‘In a perfect world, we wouldn’t need alarm clocks and we would spring out of bed at 6am for a pre-work gym session without any trouble’

Tune in

A recent study from Stanford University found that our unconscious mind is in the driving seat a whopping 95 per cent of the time, meaning that a lot of the time when we indulge in bad habits, we’re functioning on autopilot. But that’s no excuse! By improving our awareness we can cull negative behaviour, says Yvonne McMeel, resident nutritionist at Urban Retreat, Harrods. ‘The power to change occurs once you recognise what you are doing,’ says Yvonne. ‘Usually it’s a feeling that triggers a negative behaviour: you’re feeling stressed at work, you’re feeling a bit down, you’re bored, or you’re feeling sad. Food, alcohol, cigarettes or whatever you can then use as a replacement to fill that void, helps to ease the pain or it can distract from the problem. EFT (emotional freedom technique) is a relatively new tool that alleviates the emotional cause of the problem by using the body’s energy flow. When we have bad experiences or traumas, the energy flow is disrupted in the system. EFT is a technique that uses the body’s own meridian points and these points can be stimulated by tapping gently with your fingers, so you are tapping into your body’s own energy and healing power.
It’s a simple and painless technique which can be learned by anyone and used
to live a more healthy empowered life.’

Break the cycle

All the good intentions in the world
can fall by the wayside when stress enters the picture, and you’re reaching for that chocolate bar faster than you can say ‘Arrgh’. A recent study presented at the Institute of Food Technologists Annual Meeting found that stressed people reach for foods out of habit – regardless of how healthy or unhealthy they are. But replacing the stress-eating habit with long, deep breaths will be much better for your sanity – and your waistline. ‘Our bodies are programmed to shut down digestion when we’re stressed, so anything you eat will sit in the stomach and intestine far too long and could cause problems,’ explains Claire. ‘It sounds simple, but getting away from the source of your stress (the phone, computer, room full of people) and taking a few deep breaths, will switch your nervous system into an optimal mode for digestion. Now you can eat!’

Don’t dread change

Part of the reason we get so sucked into bad habits is because we often view them as treats, whereas good habits are viewed as laborious and punishing. But if you switch up this mind-set to see the reward in good habits, you’ll be more inclined to keep them. ‘In a perfect world, we wouldn’t need alarm clocks and we would spring out of bed at 6am for a pre-work gym session without any trouble,’ says Felicity. ‘However, in the winter months, this can be particularly troublesome. Try going to bed early and finding ways to get inspired. Get excited about a tasty and healthy new breakfast idea you can enjoy post-workout, listen to new songs from your favourite artist or try doing a different running route or class.’ Anything to get you excited to get up and get out there will stop
that snooze button habit in its tracks.

3 of the best self-help tools

App: Habitual

Cross out a day on the calendar and get cheered on every day, break down your bad habits and use this information to help you make plans to help yourself be even more successful.

Free, iTunes

App:  EFT Clinic

Get introduced to finger tapping with this easy-to-follow app, endorsed by Deepak Chopra, which guides you through the basics of EFT, with downloadable videos.  

Free, iTunes

Book: Making Good Habits, Breaking Bad Habits by Joyce Meyer

This book tackles every bad habit you can imagine, examining destructive behaviour patterns and how to break them.

£12.99, amazon.co.uk

 

View post – 

Healthy habits made easy

Posted in Diets, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments (0)

Kettlebell exercises

The kettlebell craze is continuing to take over the fitness world because of its amazing benefits to overall body strength and conditioning. ‘There’s a good reason why these scary-looking cast-iron weights are showing up in gyms,’ says celebrity trainer Nick Mays of ikeepfit.com. ‘They’re user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout) and allow you to swing from one move to the next without stopping, creating a cardio and resistance workout all at once.’

Researchers found a 20-minute kettlebell workout can torch almost 400 calories, the equivalent of running a six-minute mile pace, or cross-country skiing uphill at a fast pace, ‘This is just one of a long list of benefits,’ says Mays. ‘You’ll not only get a higher-intensity workout than standard weight-training routines, you’ll add definition to your entire body while improving heart and lung efficiency and working the body in a completely different way. This is because the kettlebells’ weight isn’t evenly distributed, so your stabiliser muscles have to work extra hard to keep your body balanced.

Start with the first move and do the exercises back-to-back with as little rest as possible. Rest for two minutes then repeat for a total of three circuits. Not only will your heart rate go through the roof, you’ll get an all-over burn in less than 30 minutes.

Swing

Grab a kettlebell with both hands, letting the bell hang in front of you. Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips. Immediately stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals. Drop back to the starting position.

Chest pass rotation

Stand with feet shoulder-width apart and hold your kettlebell in front of you with both hands. Keeping your elbows close to your body, contract your abdominals and rotate your torso to the right, pressing the bell out once you’re all the way around. Pause, then return to the start, this time rotating your torso to the left and pressing the weight out to the left.

Plie squat to row

Stand with your feet wide and toes pointing out to the sides. Hold your kettlebell in front of you with both hands. Slowly lower into a squat and go as deep as you can, keeping your knees and toes aligned. Pause, then push back up through your heels. Row the kettlebell up towards your chest once you’re back up standing before lowering it back to the starting position.

See original article:  

Kettlebell exercises

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight loss, Weight TrainingComments (0)

Cankles: say goodbye to them!

Cankles: say goodbye to them!

image

Keep your legs slim and trim with this exercise targeting wide ankles!

Embarrassed by your anklesWith the sunshine on its way you’ve probably turned your thoughts to wearing summer sandals and shorts and exposing your lower legs and for many people having wide ankles is a big issue 

The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There’s hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  

The one-legged calf raise is an easy toning move that you can do anywhere – all you need is the back of a chair or something hip-height to support yourself. 

How Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes (A). Hold for two seconds, then lower your heels back down to the floor (B). Do two sets of 12-15 reps on both sides. 

Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won’t be beneficial if you’re only doing half reps, feel the burn!  

Tip! Remember to stretch afterwards. It’s super important to stretch after exercising to prevent muscle soreness and improve flexibility!  

Cankles can be caused by water retention, too. The easiest way to figure out if you’re retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you’re holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. 

If the worst comes to the worst and you’ve tried all of the above and your cankles STILL wont shift, there’s a high chance that it might run in the family. Speak to parents and grandparents and there might be a possibility that your genetics are to blame. 

For more diet and fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

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Cankles: say goodbye to them!

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments (0)

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