Workout tips for toned arms BodybuildingExercisesFitness ModelsTraining Methods by admin - 8th December 20218th December 20210 Workout tips for toned arms If you’re looking to mix up your arm workouts, supersetting is key.Try: Supersetting AntagonisingSupersetting antagonising is the pairing of two opposite muscle groups such as chest and back, triceps and biceps and quads and hamstrings. The science behind this technique is to loosen one muscle while its antagonist contracts. This allows more weight to be used, or additional reps performed.How: Give this little workout a go:a.
High intensity interval training (HIIT) workout ExercisesTraining Methods by admin - 30th November 202130th November 20210 High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!
How to exercise smart and prevent injury BodybuildingExercisesFitness ModelsNutritionTraining MethodsWeight loss by admin - 22nd November 202122nd November 20210 When you hit the gym, the field or the track, the last thing you want to take home is an injury. But the more time you spend exercising, the higher the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love,
How to eat like a female fitness model Fitness ModelsWeight loss by admin - 12th November 202112th November 20210 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy. Her food philosophy Don’t diet – instead just make clean eating part of your lifestyle. Learn as
Let’s start with the basics…. BodybuildingExercisesFitness ModelsNutritionTraining MethodsWeight loss by admin - 6th November 20216th November 20210 In this series of articles, I have tried to explain to those of you who are just starting out on your gym adventure the pitfalls to avoid. Now, with your gym membership in hand, it’s time to explore the world of shiny machines and heavy objects that adorn your gym. No
Is there a magic formula? BodybuildingExercisesNutritionTraining MethodsWeight loss by admin - 29th October 202130th October 20210 This is a question I get sometimes asked by young folk just starting in the gym. Surrounded by all these fit looking people working out on these fancy machines and lifting heavy-looking weights. It would be so cool like in the “Matrix” movie to be given the choice of either
Begining the fitness journey – finding your own way BodybuildingExercisesTraining MethodsWeight loss by admin - 24th October 202126th October 20210 Maybe this should be called "How I started out in weight training 46 years ago!" Hmm, how the time has flown, and I have always wanted to write a series of articles that might help some folk who are just starting in the world of fitness, gyms, and maybe even
Core blast with Tiffiny Hall BodybuildingExercisesFitness ModelsTraining Methods by admin - 13th October 202113th October 20210 Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.GEAR: none!GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)1. V-snap to push-up with a sexy rollWhat a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?» First up, the V-snap.
3 Benefits Of Weightlifting Complexes And 3 Sample Complexes! BodybuildingExercisesNutritionTraining Methods by admin - 19th September 202119th September 20210 Vital StatsTRAIN MAGAZINEThe Official Print Partner of Bodybuilding.comWebsite: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmagThe hottest topic on most people’s lips is fat loss, whether they’re getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program.One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you’ve already made a concerted effort to build some muscle.I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they’re great as a workout finisher as well.But before we dive head first into a few sample complexes or matrices, let’s first discuss why you might choose to include them in your workouts.Complex or matrix-style training work extremely well after you’ve already made a concerted effort to build some muscle.BENEFITS OF COMPLEXESComplexes and matrices have quite a few benefits, but here are just a few that spring to mind:1 They’re Fat Loss FriendlyThis is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don’t want to use them all year round, but if you want an all-out assault on body fat, they’re the real deal.2 They’re FastIf you’re looking to get lean, more training volume isn’t always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker.3 They Efficiently Use Space and EquipmentOne of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout.THE BASICSWhen performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You’ll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series.As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio.SAMPLE COMPLEXES AND MATRICESNow that we’ve covered the basics, let’s look at a couple of sample complexes you can take to the gym and start performing today!The Basic Barbell ComplexThis is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series!Front SquatWeek 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexesComplexRomanian Deadlift: 4 repsBent-Over Row: 4 repsFront Squat: 4 repsPush Press: 4 repsGood Morning: 4 repsBack Squat: 4 repsBodyweight Leg MatrixIf you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other!LungeWeek 1: 2 matricesWeek 2: 3 matricesWeek 3: 3 matricesWeek 4: 4 matricesMatrixVertical Jump: 6 repsSquat: 6 repsStep-Up: 6 repsLunge: 6 repsSandbag ComplexLast but not least, if you want something a bit different, give this sandbag complex a shot. It’s not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature.Overhead PressWeek 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexesComplexSandbag Shouldering: 6 repsBent-Over Row: 6 repsRomanian Deadlift: 6 repsOverhead Press: 6 repsSUMMARYAs you can see, fat loss training doesn’t have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly.For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it’s going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you’ve been looking for!Recommended For You5 Muscle Misconceptions That May Stall Your Muscle GrowthEven if you’re all about frying fat this time of year, sooner or later you’re going to want to add size. Make sure you do it right.Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp WorkoutThink you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!Sculpt Your Six-Pack Now: Early Summer Abs WorkoutThe weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.
5 Steps To Looking 10 Years Younger BodybuildingExercisesNutrition by admin - 1st September 20211st September 20210 By Steve & Becky Holman Did you know that once you hit 40 years of age, whether you're a man or a woman, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year