Sweat. Believe. Roar. workout with Sinead Disaya ExercisesFitness ModelsTraining MethodsWeight loss by Fredericab - 27th October 201727th October 20170 Sweat. Believe. Roar. workout with Sinead Disaya Take a cue from 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 doneSet your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each.
4-week full body circuit by Nichelle Laus BodybuildingExercisesTraining MethodsWeight loss by admin - 22nd October 201722nd October 20170 Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.The workout:The following circuit can be performed three days per week, on Monday, Wednesday and Friday.On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.1. Dumbbel single arm split squat to pressPerform 8 reps per legAssume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat
4 spices to spice up your meals and their health benefits NutritionWeight loss by admin - 17th October 20170 4 spices to spice up your meals and their health benefits A spice a day may help keep the doctor at bay according to recent research. So add these to your personalised meal plan to help make food more flavoursome:Wasabi: boasts anti-bacterial and anti-fungal effects in your digestive system and may also help reduce the risk of blood clots and cancer.Chilli: women who eat meals containing chilli have fewer spikes in their glucose levels after food, lessening their risk of weight gain and type 2 diabetes, according to research at the University of Tasmania. Capsaicin, which gives chilli its spicy punch, speeds up our metabolism. Research suggests it may also reduce bad LDL cholesterol, help combat prostate cancer and blitz the bacteria that cause stomach ulcers.Turmeric: in India, where they call curry ‘the spice of life’, the incidence of Alzheimer’s is lower
How to count macros ExercisesNutrition by admin - 13th October 20170 How to count macros Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out our basic guide below.Step 1:Adopt A Macros RatioMost experts who use macros suggest dividing the Big 3 macronutrients into these ratios:»Protein: 35% or 40%»Carbs: 50% or 40%»Fats: 15% or 20%Try this approach and then tweak to find what works best for you.Step 2:Set Your Kilojoule IntakeWork out how many kilojoules you need to maintain or lose weight, depending on your goal.Step 3:Calculate Grams»Carbs: 1 gram = roughly 16 kJ (4 calories)»Protein: 1 gram = roughly 16 kJ (4 calories)»Fats: 1 gram = roughly 37 kJ (9 calories)Step 4:Allocate macrosWork out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Victoria. “Then later you can eat carbs in the form of fibrous vegetables and salad foods. I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”Want to know more at macros and how to fine-tune your approach
10-minute equipment free workout with Tiffiny Hall ExercisesFitness ModelsNutritionTraining MethodsWeight loss by Claudia - 1st October 20171st October 20170 Target your arms with this heart-pumping upper body workout by January 2017 cover model Tiffiny Hall.Gear: nadaGo: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)Words/workout: Tiffiny Hall (pictured)Photography: Future Pictures1. Jab, cross punchesIt’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge.