Tag Archive | "weight loss"

marathon

Half marathon training

You’re feeling fit, strong and healthy. So what now? If you’ve started coasting from one session to the next now that you’ve made all that initial progress, it’s time to take your workout to the next level.

Not only does your body need a routine shake-up once it’s adapted to exercise, your motivation needs a boost, too. There’s always room to improve, whether you’re a runner, a weights girl or just looking to lose a few pounds – you just need to know how. Try training for a half marathon to break through your barriers and take your results higher.

Become a film star

OK, it might feel strange to watch a video of yourself working out, but it’s a great way to check your running technique. Sometimes a movement might feel right when it’s not quite perfect, which means that you’ve made a habit of performing it incorrectly. So, video footage allows you to see if you need to be more upright when running or need to work on your gait.

Eat for exercise

Keeping your weight in check is simple: avoid refined and processed foods, sugars and trans fats and fill up on vegetables, good fats and protein. But if you hone in on your healthy eating just a little more, you could see a huge pay-off when training for a half marathon. What you eat and when you eat it can have a dramatic effect on your results. Take carbs, for example – most people think they’re best consumed before exercise to act as a fuel, but they’re actually most useful after a tough session when the glycogen stores in your muscles are depleted and in need of replenishment. Plus, we’re more sensitive to insulin after exercise, so the effect carbs usually have on blood sugar will be less significant and less likely to be stored as fat. Win-win!

Know thyself

Get familiar with your genetic body type for a tailor-made workout. Are you a mesomorph (naturally low body fat and able to gain lean muscle mass easily); an ectomorph (naturally long, lean and slender and struggle to gain fat or muscle mass); or an endomorph (able to gain both fat and muscle mass easily)? Knowing yourself will help decipher the best way to eat and exercise for the results you want when you’re training for a half marathon.

Train to compete

What drives elite athletes to get up at the crack of dawn to begin a long day of training? You can bet it’s their gold-medal goal. Luckily, you don’t have to be a professional to have a competition goal – sign up for a half marathon to ramp your motivation up a gear.

Alter your aims

Struggling to blast the last five pounds through running? Want to shave seconds off your PB? Whatever goal you’ve been working on for last six weeks, change it up if your results are slowing. Focusing on something fresh, like a half marathon, can subconsciously change your approach to training, which might be enough of a tweak to get the effects you’re after.

Keep a diary

Studies have shown that keeping a food diary is crucial for successful weight loss. It encourages mindful eating, progress tracking and ensures you can’t get away with lying to yourself about your eating habits. Well, the same goes for exercise. No more skipping sessions, lacklustre efforts in the gym or excuses for giving your workout a miss. Jot down what you did and when, as well as how you felt before and after the sessions to discover what works best for you.

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Half marathon training

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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.

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How to tone up your back

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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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At-home full body shred workout

Heading to the gym during the cold and dark winter mornings is about as enticing as a dentist appointment.

To help keep the winter blues at bay and maintain your shape, try this sweat sesh courtesy of 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson (@swedishalex) – all from the comfort of your own home.

This workout will not only result in a surge of endorphins with its high-intensity efforts, but will also save you some serious coin, requiring only a chair to complete.

The workout is organised into five supersets (performing two exercises back to back), followed by a short rest. This form of training is quick and efficient – maximising results while minimising the impact on your busy lifestyle. Target muscle groups including your booty, arms and core, while the supersets ensure your heart rate is kept high for maximum fat burn.

Get it done

Perform your warm-up before moving onto superset 1. Once both exercises of the supersets have been completed, rest for 30 seconds. Then move on to superset 2, and so forth until all five supersets are complete.

»Rest for as long as you need at the end of the circuit, before moving onto the next round.

»For beginners, I recommend performing 2 rounds in total, intermediate 3 to 4 rounds, and for advanced 5 rounds.

Good luck!

Warm-up

This warm-up will prepare your body for the workout ahead, making it more efficient and safe.

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Jog on the spot for 1 minute and then perform 10 bodyweight squats x 2 sets

Forward dynamic lunges x 20 and then perform 10 push-ups (knees or toes) x 2 set

SUPERSET 1

Jump squats x 15

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Stand with feet hip-width apart and brace your core. Sink your hips back and down into a squat position, swinging your arms back at the same time. Drive your body upwards through the legs, jumping high up in the air while extending your arms overhead. Keep squatting and jumping in a fast, smooth motion.

Push-up to Side Plank x 16

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This exercise can be performed on your knees (beginners) or toes (advanced). With your abs braced, perform a push-up, taking your chest to elbow level and pressing up again. Turn your body sideways into a side plank, lifting the hips and reaching up. Come back to centre, and repeat on the other side.

SUPERSET 2

Step-up onto chair / lunge back combination x 15 each leg

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Place your right foot in the middle of the chair seat. Thrust your body up, lifting your left knee. Step down and lunge back with your right leg. At the bottom of your lunge you should ideally have a 90 degree angle in both knees, and your front thigh parallel to the floor. Repeat 15 times, and then change legs.

Dips off chair

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To set up, place your hands shoulder-width apart behind you with fingers pointing forward. Lift your chest and take your hips off the chair. Bend and extend the elbows, keeping your hips close to the chair throughout. Try squeezing your elbows in towards each other to engage your triceps even more.

Bulgarian lunges with foot on chair x 15

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Place the top of your foot on the edge of the chair seat. Jump forward until you are about a metre away from the chair. Brace your abdominals and lift your chest proud. Bend your standing leg deeply, dropping the back knee straight down towards the floor, performing a Bulgarian lunge. Press up again through the heel of your standing leg.

Hover / plank combination x 16

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This exercise can be performed on your knees (beginners) or toes (advanced). Start in a hover position, resting on your forearms with your elbows under your shoulders and abs braced. Press up onto your hands into a high plank position. Return to your forearms again. The trick is to keep your hips as still and stable as possible as you move between the two positions.

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At-home full body shred workout

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Think you’re fit? Scientists just figured out how to become even fitter.

WE ALL TRY to do what we can to stay as fit as possible—hit the gym four or five times a week, pick up a yoga class or two, visit a CrossFit box occasionally to amp up the endurance training—but we can always do more to hone our physique and diet to get to the next level of fitness.

Now, a team of researchers is starting to hone in on a comprehensive strategy to get there. And while the individual components are probably familiar to regular Men’s Fitness readers, this program represents a solid all-around plan to build your fittest self yet.

It’s called PRISE—short for Protein-pacing, Resistance exercise, Interval sprints, Stretching, and Endurance exercise—and in a study, the researchers at Skidmore College found that the program not only boosted the fitness of already physically fit people, but also improved their total body fat mass and abdominal fat, lean body mass, metabolic and heart health.

The researchers tested the regimen on people ages 30–65 who had been doing cardio and resistance training for a minimum of four days a week at no less than 45 minutes each time for the last three years—fairly experienced gym rats, in other words. In the 12-week study, subjects consumed modest amounts of protein throughout the day (called protein pacing), and then performing the fitness routines four times a week. The only experimental difference? One group took a bit more protein (1g vs 2g per kg of body weight per day) and added antioxidant-rich supplements to their diet.

After 12 weeks, all subjects showed improvement in fitness, including healthier blood vessels, more upper body strength and endurance, and better core strength—but the group that took the antioxidants exhibited the most improvement.

“Whether your goal is to improve fitness or heart health, the quality of your diet and a multi-dimensional exercise training regimen [like PRISE] can make all the difference,” said Paul Arciero, D.P.E., study author and exercise scientist at Skidmore. “It’s not about simply eating less calories and doing more exercise. It’s about eating the right foods at the right time and incorporating a combination of exercises that most effectively promotes health and fitness.”

To get started on a similar plan, mix and match these great workouts:

5 rowing workouts to get your ripped

10 metabolic moves to supercharge weight loss

The muscle-building, fat-burning workout plan to build your perfect body

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Think you’re fit? Scientists just figured out how to become even fitter.

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Follow these easy Bum Exercises #GluteGains

Buns of steel aren’t the only benefits of this workout from Insta-star Zanna van Dijk. Expect to radiate confidence, too

Looking at Zanna van Dijk’s Instagram feed, you’d think that she’s lived and breathed fitness her whole life. 

But what makes the health and fitness blogger, Instagrammer and all-round ‘influencer’ so relatable is that she really is just like the rest of us. ‘I actually hated exercise at school and would find any excuse to avoid PE,’ she reveals to WF in an exclusive interview. ‘I only started getting into it at university. I heard about the benefits of eating well and training and decided to give it a shot.’ And if you thought she took to it like a duck to water, think again. Like the rest of us, Zanna made mistakes along the way. Now? She’s a full-time fitness professional working as a personal trainer – not to mention one of the most popular health and fitness bloggers and Instagrammers out there, with 115,000 followers and counting. She puts her success down to passion, consistency and realness: ‘I have a no-nonsense approach to social media, fitness and life,’ she says. ‘There’s no smoke and mirrors and I’m very honest about my lifestyle.’

For anyone who’s kept their ear to the ground with fitness trends for a while now, it’s impossible not to have noticed the fast pace at which the industry has changed since the rise of social media.

Trends come and go – but it seems that bloggers and influencers are definitely having their time. Zanna is riding the wave better than any of them, proven by the launch of #GirlGains – an online community she co-founded with fellow social media influencers Tally Rye and Victoria Spence.

‘It’s for women who are interested in bettering themselves in all areas of their lives, not just fitness,’ explains Zanna. ‘We educate, empower and inspire women to be healthy, happy and confident, to look after themselves and to love themselves.’ And judging by the turnout at their events, the number of followers they have on Instagram and the use of their hashtag #GirlGains, they’re doing just that.

For someone as driven as Zanna, though, that’s still not enough.

‘We’d like to see #GirlGains spread across the world, to reach as many women as possible and to be able to have a positive impact on their self-worth, ambition and happiness.’

 

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Follow these easy Bum Exercises #GluteGains

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Sweat. Believe. Roar. workout with Sinead Disaya

Your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

sinead-rainbowlunges.jpg

Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction.

Palm Trees (30 secs x 3)

sinead-palmtrees.jpg

Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

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Sweat. Believe. Roar. workout with Sinead Disaya

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 Fitness Want to look strong and sexy in your summer Tees? Arm yourself with our tricep workout...

Tricep exercises

Want to look strong and sexy in your summer Tees? Arm yourself with our tricep workout…

Short sleeve season is on us, so it’s time to have serious words with our upper arms. Grab those dumbells and wave goodbye to bingo wings. Just incorporate these three of our favourite tricep exercises into your regular workouts to fire up the backs of those arms and, by summer, you’ll have the confidence to rock those dresses and vest tops in no time at all.

 

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Tricep exercises

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5 Sneaky Ways To Burn Calories Outside The Gym

You probably associate calorie burning with training, but you burn calories 24/7, even while you sleep. Granted, the gym is your most intense burst of calorie expenditure, but we’re talking one hour of training versus 23 hours of non-training. You can benefit from a much smarter approach to burning more during the other 96 percent of your day.

The calories burned outside the gym matter just as much for health benefits and long-term weight maintenance as the calories burned within the gym walls. Even frequent exercisers are often quite sedentary when not training. Additionally, studies show that people grossly overestimate the amount of calories burned from their workout.

We live on a 24-hour clock. Each hour affords you an opportunity to burn fat; that gives you all the more reason to incorporate small bouts of activity and, of course, the following five calorie-burning strategies into your daily routine!

1 Swap Your Morning Bowl Of Oatmeal For An Omelette

When you swap your bowl of oatmeal for a 3-egg omelette with vegetables (spinach and bell peppers, anyone?), you do your taste buds a favor. You also affect the way your body metabolizes the food constituents. Thanks to a little something called the thermic effect of food, the different macronutrients (protein, carbohydrates, and fat) each require varying amounts of energy expenditure from the body to metabolize.

The metabolic pathway for protein digestion is rather complex, and as a result, the body spends slightly more calories metabolizing, say, a bolus of chicken than a chunk of sweet potato. In this case, the protein from eggs has a higher thermic effect—which could boost your calorie burn by an additional 40-50 calories.

So the next time you wake up in the morning, hankering for some grub, pass on the oats and say yes to a heaping pile of eggs and vegetables. With improved satiety levels, this small change to your breakfast could even make waves in your dietary choices throughout the day.

2 Move Throughout the Work Day

Look around your office. Chances are you see your co-workers hunched over, eyes glued to the monitor, scarfing down their lunch at their desk. While this habit is common, it shouldn’t be typical. Take back your precious lunchtime and repurpose it for the good of calorie-burning!

I’m not asking you to do anything drastic like run a couple miles (although you very well could), but your lunch time could be better served as “you” time, as a time to de-stress, and as time for a quick jaunt around the office. Forty-five minutes of light walking will take off 200-300 calories. What’s more, you’ll feel more focused and refreshed by the time you return to your desk.

“Lunch time could be better served as ‘you’ time, as a time to de-stress, and as time for a quick jaunt around the office.”

Maybe you want to dedicate lunch hour to, you know, eating lunch. There’s no rule that your walk must occur during lunch time. So grab your co-workers at any time and push for a quick stroll around the office building. Any excuse to get up and move, such as walking to speak to a co-worker, getting a glass of water from the break room, or going to use the photocopier, will also prove beneficial to your long-term health and help increase the total daily calories burned. Think of it this way: If you burn 20-25 calories for merely five minutes of movement, you can accumulate up to a net calorie burn of 160-200 calories over an 8-hour work day.

3 Stand While You Work

“Sitting doesn’t burn nearly as many calories as standing does.”

Modern society has created an entire culture that revolves around sitting: sitting at your desk eight hours per day, sitting in the car for your commute, sitting at home on the couch, sitting at the dinner table, sitting in the Jacuzzi &mdashyou get the picture.

Sitting doesn’t burn nearly as many calories as standing does. Then there’s the research on too much sitting. It shows a negative correlation with weakened gluteal (butt) muscles, which have been linked to poor hip function and chronic low-back pain. According to a study published by the “American College of Sports Medicine,” this extended sitting may increase your risk for cardiovascular disease, cancer, and mortality from various health-degrading causes.

The next time you talk on the phone or pore over stacks of paper at your desk, do it while standing rather than sitting on your rump. This simple change allows you to be more vivacious on the phone and more fidgety in general, thus allowing you to burn up to an additional 300 calories over the course of a day.

4 Take the Stairs

The prospect of climbing several flights of stairs can be daunting, but it’s a great way to burn more calories. If you’re fortunate enough to work in a multi-story building, climbing stairs should be a simple and effective addition to your daily routine. If not, always opt to take the stairs rather than the elevator whenever you can.

You’ll burn anywhere between 4 and 7 calories per flight of stairs you take, depending on their length and your body weight. You can even make it more difficult by getting lower, pretending to do step-ups, and come up slowly to make sure your glutes are firing.

5 Drink More Green Tea

The health benefits of green tea are well documented. In addition to kicking your metabolism awake, green tea contains polyphenols, which have antioxidant properties that can bolster the fight against cellular damage. Some cellular damage is necessary, of course, but rampant cell destruction is a bad thing and, in the worst cases, may even promote to cancer growth.

“Consuming green tea slightly lifts the overall 24-hour energy expenditure and increases rates of fat oxidation throughout the body.”

Rather than downing another cup of coffee or an energy drink, go for the green tea bags. You’ll probably have fewer people to fend off in the break room. The green tea will still provide a modest dose of caffeine for those morning pick-me-ups; the caffeine content of green tea rivals that of a 6 oz. cup of coffee, and gives a nice metabolic boost.

A study published in the “American Society for Clinical Nutrition” shows that consuming green tea slightly lifts the overall 24-hour energy expenditure and increases rates of fat oxidation throughout the body. What this means for you is more efficient fat burning and a higher metabolism for the rest of the day. All you have to do is raise that cup to your lips!

As you can see, it’s possible to raise your non-workout calorie burning without dramatically disrupting your daily habits. Noticeable change can come from small, yet consistent changes. All these little tweaks to your daily routine and diet will pile on quickly to ignite a sizeable calorie inferno and advance the achievement of your weight-loss goals.

REFERENCES

  1. Chantre, P. et al. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-hour energy expenditure and fat oxidation in humans. American Society for Clinical Nutrition. Vol. 70, no. 6.
  2. Church, T.S. et al. (2009). Sitting Time And Mortality From All Causes, Cardiovascular Disease, And Cancer. American College Of Sports Medicine. Vol. 41, No. 5. Pp. 998-1005.

 

About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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5 Sneaky Ways To Burn Calories Outside The Gym

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Paige Hathaway

3 days 17 hours ago

All these ropes yet I still can't tie you down.... #amiright 🤚🏼😂 #cricketcricket #illbehereallnight #bts

Paige Hathaway

1 week 2 days ago

Roses are red, Pizza sauce is too.
I just ordered a large and none of its for you... 😬

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