Burn maximum fat in 4 weeks with the ‘wheel’ workout Bodybuilding Exercises Training Methods by admin - 30 December 201731 December 20170 THINK OF A workout as a big wheel. The hub is your main exercise—the one that drives most of the changes you’d like to see—and the spokes are the other lifts that help promote progress on the main lift and train the muscles it doesn’t hit. The program that follows will have
10 protein foods for weight loss Nutrition Weight loss by admin - 22 December 201726 December 20170 Trying to lose weight? Protein is your best friend. These foods will keep you fuller for longer, regulate your metabolism and help build lean muscle. 1. Egg whites They don’t taste as awesome as whole eggs, but egg whites are much lower in fat. Eggs (whole or not) are high in leucine, a muscle-building amino acid. Egg whites contain around 11 grams of protein and zero fat per 100 grams. 2. Tofu This glorious spongy soy product is cholesterol free, relatively low in fat and contains around 11 grams of protein per 100 grams. It’s also a great source of amino acids. 3. Cottage cheese: It might lack visual appeal, but cottage cheese contains all essential amino acids, is super low in fat and contains around 10 grams of protein per 100 grams. Dairy is also an excellent source of L-Carnitine, which plays a roll in fat metabolism. 6. Whey Protein Whey is a by-product of cheese production, and whey protein is a product made by isolating the protein in this by-product. It’s usually found in powdered form as protein shakes or supplements. Whey protein isolates tend to be the lowest in fat, but any kind of whey protein is a great source of amino acids, especially leucine, a muscle building amino acid. 7. Skinless chicken Ditch the drumsticks and wings for a nice lean chicken breast. Most of the fat in chicken is concentrated in the skin, leaving the meat quite lean. 100 grams of skinless chicken breast contains around 22 grams of protein and around 2 grams of fat. Chicken is also good for fat-free cooking methods such as poaching. 8. Prawns If you’ve only ever had these sweet crustaceans crumbed and fried from the fish and chip shop, you’re missing out. Prawns are high in protein (around 20 grams per 100 grams) and contain almost zero fat. They are also high in omega3, magnesium and iodine, all good for maintaining metabolic health. 9. Peanut flour Peanuts are high in fat, so chowing down on handfuls isn’t a great idea, but peanut flour is usually defatted, meaning that it’s actually quite low in fat. 100 grams of defatted peanut flour contains around 52 grams of protein and one gram of fat. Use it in your protein baking, or just add water for spreadable peanut butter! 10. Chickpeas Chickpeas might be lower in protein and higher in carbohydrates than most other protein foods, but they pack a fibrous punch. Chickpeas are a great source of soluble and insoluble fibre. Insoluble fibre is a great way to increase the transit time of food in your tummy, leaving you feeling flat tummied and lighter, whereas soluble fibre soaks up water and slows digestion, keeping you fuller for longer. 4. Venison: Game meats tend to be leaner than traditional meats, and venison is no exception. It’s low in fat and high in protein with around 25 grams of protein per 100 grams. It’s also full of B vitamins that help regulate metabolism. 5. Kangaroo: If you’re not too concerned about eating an Aussie icon: kangaroo meat is lower in fat that most other red meats, and is loaded with metabolism-regulating B-Vitamins and L-Carnitine, which plays a roll in fat burning for energy. And it contains around 21 grams of protein per 100 grams. {nomultithumb}
20-minute home workout Exercises Training Methods by admin - 22 December 201722 December 20170 WH&F Head Trainer Sheena-Lauren shares her exclusive 20-minute home workout. All you need is a stopwatch, a mat and a box or chair. Let’s go!The workoutThis workout is divided into four five-minute blocks, all you need is 20 minutes. Set your stopwatch for five minutes with the alarm sounding every 10 seconds.Starting with push-ups and dips, set yourself up over the box (a chair is also good) to form an incline-push-up position
15-minute ab workout Exercises Training Methods by admin - 11 December 201710 December 20170 Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.All you need is 15 minutes two to three times a week and a medicine ball.Words/workout: Sam Ly (pictured)Photography: Jamie Watling1. Straight-arm plankLie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart
Gymrat Fitness Inc – Female Fitness Fashion Bodybuilding Exercises Fitness Models by admin - 11 December 201722 December 20170 WHO ARE WE? We are Women; We are Strong. We are Sexy. We are Confident. A Gym Rat is Re-Defined and is Proud to be Fit & Focused. So welcome to the #GymRat Family, an ever expanding group of like minded Women, focused on fitness, and becoming better versions of ourselves with every day that
5 hormones that cause weight gain Nutrition Weight loss by admin - 4 December 201722 December 20170 Did you know that regulating hormones can help control weight gain, even without reducing the intake of food? Yes, really! Angela Tufvesson finds out more. Melatonin What is it? The hormone of darkness, melatonin maintains the body’s circadian rhythm. The circadian rhythm is an internal 24-hour clock that regulates when we fall asleep and wake up. The body produces melatonin when it is dark to encourage rest. Is it out of whack? Bright light in the evening or not enough light during the day can disrupt melatonin levels, which can result in weight gain. This is a common symptom of seasonal affective disorder (SAD), a winter ailment where too much melatonin is produced. Quick fix: Regulating melatonin levels can help control weight gain, even without reducing the intake of food. Researchers from the University of Granada in Spain believe melatonin might help prevent heart disease associated with obesity, increase HDL (good) cholesterol and reduce LDL (bad) cholesterol. Small quantities of melatonin can be found in goji berries, almonds, sunflower seeds, cardamom, fennel, coriander and cherries. Melatonin also has strong antioxidant effects and can be taken in supplement form. If you prefer au naturale, be sure to sleep in a pitch-black room. Insulin What is it? Insulin is secreted by the pancreas and used to digest the carbohydrates in food. The pancreas secretes insulin in response to carbohydrates being consumed. It then transports glucose – a simple sugar made from the digested carbohydrates – from the food to the muscles to be used for energy. Is it out of whack? If you have trouble losing weight, despite eating well and training hard, you may have a condition called insulin resistance, says Buntic. “In insulin resistance, the hormone insulin does not function as it should. The muscle cells build up a resistance to insulin, so the body produces more and more in an attempt to maintain the transport of glucose to the cells for energy. “As insulin works to prevent fat being burnt to preserve muscle and fat mass, high levels of insulin can result in a situation where fat is stored rather than burnt, leading to difficulty in losing and maintaining weight.” If left unmanaged, this condition is likely to result in type 2 diabetes. Quick fix: Insulin resistance can be managed with a low-GI eating plan and exercise including cardio and resistance training. Ghrelin and leptin What is it? Ghrelin and leptin are a double act that together regulate appetite. Leptin is secreted by fatty tissue and regulates energy by sending a signal to the brain that you are full, while ghrelin, a shorter-acting hormone secreted by the gut, stimulates appetite. Is it out of whack? Research suggests that when you don’t get enough sleep, leptin levels dive, so you don’t feel full after a meal, and ghrelin levels rise, which overstimulates your appetite. A study published in the journal Sleep Medicine found that leptin levels decreased by 18 per cent and ghrelin levels increased by 28 per cent when sleep was restricted to four hours per night over two nights. Essentially, when we don’t get enough sleep, we feel hungry, even though we’ve eaten enough. Quick fix: Keep your ghrelin and leptin levels healthy with good sleep hygiene. Go to bed at roughly the same time each night and get the requisite seven to eight hours of shut-eye. Cortisol What is it? When you’re in danger or on high alert – before a big presentation or hot date – the body releases stress hormone cortisol into the bloodstream. It feeds your brain extra oxygen and releases energy from your fat and glucose stores to help you avert the threat or make a good impression on that date. Is it out of whack? Frequent, chronic stress means more cortisol is released into the bloodstream than the body can use. This puts you at increased risk of heart disease, sleep disturbances, depression and obesity. “If cortisol is elevated for long periods of time, it can promote weight gain,” says dietitian Angela Buntic. “Stress hormones trigger the fight or flight response, making the body’s fuel sources, such as glucose, ready and available for use. However, if you don’t actually use this energy for a physical response, the body stores the released energy as fat, usually around the abdomen, ready for the next threat.” Quick fix: Take steps to manage the stress in your life, says Sally Symonds, author of 50 Steps To Lose 50kg…and Keep It Off. Eat a healthy diet of fresh fruit and veg, lean meat and wholegrains; practise relaxation techniques like meditation and yoga; enjoy regular exercise; and spend time relaxing with friends away from your stressors. Oestrogen What is it? The constant see-sawing of oestrogen and progesterone production keeps the reproductive system running. Oestrogen plays an important role in the menstrual cycle (high levels induce PMS) and pregnancy. It also helps maintain strong bones and may help prevent heart disease. Is it out of whack? Studies suggest oestrogen fluctuations across the female lifespan may help explain our higher prevalence of obesity compared to men. Low oestrogen is a significant contributor to weight gain in our older years, particularly approaching menopause. In younger women, spiked oestrogen levels can lead to irritability, migraines, depression and a raft of reproductive disorders. “Oestrogen is the culprit for many of our problems, from breast cancer to endometriosis, PMS and cancer of the uterus,” says GP Dr Maura McGill. “Progesterone can ameliorate the effects of oestrogen gone wild, but if we are chronically short of one hormone, we need to reintroduce the missing hormone in the most natural way possible.” Quick fix: Avoid oestrogen-induced weight gain in your premenopausal years by eating a wholefood diet and limiting your intake of processed foods. Dr McGill recommends steering clear of high oestrogen foods like chicken and soy products at PMS time. NEXT: 20 ways to stay diet strong>> {nomultithumb}
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}