4 ways to increase fat loss Exercises Nutrition Training Methods Weight loss by admin - 29 December 202129 December 20210 4 ways to increase fat loss Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination of the two.“To lose body fat, you need to place your body into a calorie deficit, forcing it to use its fat for energy. Muscle is also your body’s engine – the bigger the engine, the more fuel it uses and the more calories you burn, making it easier to lose fat,” says Etheridge, who suggests any good fat loss plan contains gradual progressions in both fat-burning cardiovascular activity and resistance training.“Strength training is the most important element; the amount of cardio you need to do to achieve fat loss depends on how strict you are with your diet and what kind of strength and conditioning program you’re doing,” he says.“Utilise progressive overload to make your resistance workout more difficult than what you can comfortably perform in your current program. Whether it be using different training principals, such as supersets and circuits, or increasing the weight or reps, keep progressing by asking more from your body.”Etheridge suggests increasing your weight, sets, reps or intensity each week for six weeks, followed by one week of lighter training (aka. a deload week) to allow the body to recover.“Lighter weeks or rest weeks are imperative to minimise overtraining and reduce the chance of overuse injuries.
How to sculpt your core Bodybuilding Exercises Training Methods Weight loss by admin - 18 December 202118 December 20210 The vision Fat loss is key to what the majority of women want in a stomach: one that is ‘flat’ or lean, with a little definition and no love handles. “The most common complaints I receive are from new mums who have a flabby stomach or saggy skin after giving birth, or
Workout tips for toned arms Bodybuilding Exercises Fitness Models Training Methods by admin - 8 December 20218 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 Exercises Training Methods by admin - 30 November 202130 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 Bodybuilding Exercises Fitness Models Nutrition Training Methods Weight loss by admin - 22 November 202122 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 Models Weight loss by admin - 12 November 202112 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…. Bodybuilding Exercises Fitness Models Nutrition Training Methods Weight loss by admin - 6 November 20216 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? Bodybuilding Exercises Nutrition Training Methods Weight loss by admin - 29 October 202130 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 Bodybuilding Exercises Training Methods Weight loss by admin - 24 October 202126 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 Bodybuilding Exercises Fitness Models Training Methods by admin - 13 October 202113 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! Bodybuilding Exercises Nutrition Training Methods by admin - 19 September 202119 September 20210 Vital Stats TRAIN MAGAZINEThe Official Print Partner of Bodybuilding.com Website: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmag The 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 COMPLEXES Complexes and matrices have quite a few benefits, but here are just a few that spring to mind: 1 They’re Fat Loss Friendly This 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 Fast If 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 Equipment One 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 BASICS When 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 MATRICES Now 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 Complex This 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 Squat Week 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexes Complex Romanian Deadlift: 4 reps Bent-Over Row: 4 reps Front Squat: 4 reps Push Press: 4 reps Good Morning: 4 reps Back Squat: 4 reps Bodyweight Leg Matrix If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other! Lunge Week 1: 2 matricesWeek 2: 3 matricesWeek 3: 3 matricesWeek 4: 4 matrices Matrix Vertical Jump: 6 reps Squat: 6 reps Step-Up: 6 reps Lunge: 6 reps Sandbag Complex Last 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 Press Week 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexes Complex Sandbag Shouldering: 6 reps Bent-Over Row: 6 reps Romanian Deadlift: 6 reps Overhead Press: 6 reps SUMMARY As 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 You 5 Muscle Misconceptions That May Stall Your Muscle Growth Even 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 Workout Think 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 Workout The 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 Bodybuilding Exercises Nutrition by admin - 1 September 20211 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