Fat burning supplements: do they REALLY work? Nutrition Training Methods by admin - 2 December 201722 December 20170 Fat burners are the supplement industry’s fave buzz word, but do they work and are they safe? Supplements in the stimulants category may enhance fat oxidisation depending on the goals of the exerciser (and who you’re talking to). According to personal trainer David Bayens (primalpt.com.au), “The benefits of caffeine are well known for fat oxidation and training drive. Green tea extract is also excellent as well as anything that supports the thyroid such as iodine.” Consider your overall health If you do choose to use supplements, consider what they’re doing for your overall health, not merely your fat-burning capacity. According to Mark Ottobre, owner and director of Melbourne’s Enterprise Fitness, supplements should be viewed within the context of optimising body systems that domino into fat burning. “You improve someone’s health; you improve their ability to burn fat. You’re balancing a deficiency in something that is required for so many functions in the body. Why would the body worry about burning fat if you’re not healthy?” Bayens says carnitine can help to ferry fatty acids into muscle tissue to be used as energy during training. Be wary of excess calories & sugar Maston, on the other hand, does not recommend supplements. “…The increase of fat oxidation is minimal and negated by the fact it makes people hungrier and anxious,” she says. Supplements nested in shakes and gels can also counteract a fat loss goal. “Some of the supplements have calories in them adding to the total intake for the day. Supplements like this also often consist of sugar or artificially sweetened ingredients that also contribute to fat mass,” Maston warns. Pre- and post-workout protein shakes According to nutritionist Rosie Mansfield, fat burning can be manipulated with a strategically chosen pre- and post-workout protein shake. The optimal shake to prime the body to burn maximum fat is “a low-protein blend of soy isolate and whey protein”. Dietitian Duncan Hunter says intake timing also affects how much fat gets burned. “The best time to have a protein drink is within 30 minutes of finishing exercise (for example, a full body workout or weights). If it is an easy walk, it is best just to go for a whole food snack or just eat your next scheduled meal if it is within the next hour or so.” To ensure you’re not cancelling out your workout with calories, keep each shake to around 480kJ. {nomultithumb}
Home gym under $100 Bodybuilding by admin - 10 September 20179 September 20170 Home gym under $100 Don’t want to spend your hard earned cash on a gym membership? Here’s the equipment you need for a home gym all for under $100.Suspension straps for toning and fat loss“Suspension straps are easily one of the most versatile and popular apparatuses on the market,” says elite trainer of over 15 years Matthew Strickland.“They can be used to isolate particular muscle groups, or as a full-body compound or high-intensity workout.”Plyometric box for cardio, toning and fat lossPlyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals.Kettlebell for toning and fat loss“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland.Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.Resistance bandsfor activation, recovery and toningAlso 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 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.”Foam roller for activation, recovery and toning“While foam rollers are often thought as being exclusively a recovery tool for massaging sore muscles, I’ve often also used them as a rehabilitation tool with my clients,” says Strickland.“By rolling out the outer thighs or glutes with your feet elevated off the floor, your core is forced to engage and you can actually get quite a solid, yet low-impact, abdominal workout.”Swiss ball for toning“Gym balls can be used for an endless number of exercises that work the entire body,” says Strickland. “They are actually popular among athletes as they can target the muscle groups specific to the athletes’ performance.For specific exercises to promote toning, fat loss and card get your hands on the July 2016 issue of Women’s Health and Fitness Magazine.