Archive | Fitness Models

3a4268fae1f30ed315954a29432ec47c

Positive body image with the AnyBODY girls Georgia Gibbs & Kate Wasley

We talk positive body image and its relationship to good health with cover models and founders of AnyBODYGeorgia Gibbs, and Kate Wasley.

Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that this month’s cover models and founders of body-love movement, AnyBODY, are on a mission to change.

Our cover model interview talks about their personal experiences, how AnyBODY came about and the impact positive body image has on your health.

While we don’t want to give too much away, here’s a little sneak peek of their approach to exercise, healthy eating and inspiration. 

ON EXERCISE

Wasley: I love to get out and go for long coast walks and jogs when I’m home in Perth. Honestly, it’s beautiful. But when I travel I hit the gym. I love boxing and lifting weights, but it depends on how I feel and where I am. Some weeks I need a group cardio class to help motivate me, other times I like to zone out listening to music and lift as heavy as I can.

Gibbs: I train every day as part of my wellness routine. KX Pilates and boxing are regular favourites, along with daily walks outside or on the treadmill.

ON DIET

Wasley: My everyday nutrition is generally good. I’m not going to lie: I have days where I eat poorly because I feel down or hormonal. But, overall, it’s good – I used to study nutrition so I know the science and what works for me! I love my carbs, lots of leafy greens and fish.

Gibbs: I absolutely love food. I drink lots of green smoothies, and some of my daily favourites include avo on spelt bread, and quinoa and spinach salads with feta and salmon. I love to have blueberries and apples as a snack. I also enjoy a glass of red wine and some dark chocolate now and again!

ON A DAY-IN-THE-LIFE-OF

Wasley: A typical work day would find me up at 6am. I shower and eat my oats, throw on whatever clothes I find and head to the studio, where hair and make-up artists turn me from zombie to model! A day off consists of catching up on my social media accounts and replying to messages, seeing my friends and going to the gym in the evening.

Gibbs: An average day for me would be shooting for 10 to 12 hours, usually flying interstate, and trying to squeeze in a healthy balance of exercise and sleep – so life can get a little hectic! But I love what I do because it has so much variety. On my off days, I like to nurture my physical and mental health, take myself to the beach and have some alone time, and exercise as much as possible.

ON PERSONALITY

Wasley: I’m a very caring and compassionate person regardless of who I’m around. If I’m meeting new people, I tend to be very introverted and not say much unless I have to stand up for something I’m passionate about. If I’m around my close friends, I can be loud and opinionated, and I love telling stories and making people laugh.

Gibbs: For people who know me, I think they would say I’m a big ball of love, to anyone and everyone. At the same time, I’m very ambitious and extremely driven, while simultaneously a homebody; I love nothing more than being surrounded by family and my partner.

ON ROLE MODELS

Wasley: My biggest role models in my day-to-day life are my parents. Not once have I heard my mum put herself down or my dad ever speak badly about somebody’s weight; they’re extremely hardworking and the most generous people I know. My celebrity role model would have to be Ashley Graham for her work on body positivity, or Ellen DeGeneres for her work and advocacy for LGBT rights.

Gibbs: My role model would have to be Emma Watson. She’s inspired me for many years, and seeing her evolution from actress to ambassador and spokeswomen is enough to kick my butt into gear whenever I doubt or have a bad day! She’s my absolute idol.

Posted in Bodybuilding, Exercises, Fitness Models, Training Methods0 Comments

Image jenna-skaters.jpg

Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game!

Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results.

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape.

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

40% OFF On Phen375 Products Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

Roll-ups (inverted burpee)

Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 

 

Posted in Bodybuilding, Exercises, Fitness Models, Nutrition, Training Methods, Weight loss0 Comments

Image buttworkout-kneelingband.jpg

Lower-body booty circuit

Combine these three micro workouts to form a lower-body workout that’ll have you working up a sweat.

THE WORKOUT 5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises.

5 Burpees // 20 Kneeling Banded Hip Thrust

5 Burpees // 20 Knee to Squat Jump (10 on each leg)

5 Burpees // 30 Standing Hip Abductions (15 on each leg).

Click Here!

Workout by Kyla Gagnon.Photography by Jesse HladyKneeling banded hip thrust

Placing the band just above your knees, kneel down on a soft surface, toes together and knees apart. Slowly with control, lower your hips back and down towards your feet, pause and slowly with control, rise and push your hips to the front, squeezing your glutes at the back.Use the strongest band you can.

Begin on your knees on a soft surface. Place your right foot in front of you, and then your left, holding a squat position. Keeping your chest up, drive through your feet and explode up, landing in a soft squat with heels down. Lower one leg at a time back into your kneeling position. Alternate legs on the stand-up portion each time.

Placing the band either just above or just below the knees, find a strong, stable position on your left leg, holding on to something for balance if needed. Extend your right leg out to the side and every so slightly to the back, pointing your toe towards the floor. Keeping your leg strong and straight, begin raising the leg laterally, and dropping back to tap the floor.

Begin in a standing position. Place both hands on the floor just in front of your feet. Either jump or step both feet back into a push-up position.

 Jump or step both feet back to their starting position and explode up towards the ceiling.

 

Posted in Bodybuilding, Exercises, Fitness Models, Training Methods, Weight loss0 Comments

Image concrete-core.jpg

Sculpting full upper-body workout by Marcie King

This full upper-body workout targets abs from every angle while sculpting arms, back and chest.

Frequency

Two to three days per week.

The rules

Perform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday). There is no rest between paired exercises. Once you have completed the pair, you will have a 30 to 60-second rest and move to the next pair of exercises. Repeat until you’ve completed all exercises. 

WORKOUT-upperbody

 

ANTERIOR, MIDDLE DELTS, QUADS AND GLUTES, ABS

SET-UP: Stand with your feet a little wider than shoulder-width apart, holding onto a kettle bell with both hands in front of your body.

ACTION: Squat with the kettlebell hanging between your legs, chest and head up. In one motion, stand up as you swing the kettlebell forward (arms straight out in front) to shoulder level.

TIP: Push with your legs, not your back. If in doubt, seek expert technique advice. Incorrect kettlebell swings can cause injury.

upperbody-singlearmkettlebell.jpg

 

ANTERIOR, MIDDLE DELTS ABS CONTRACTED

SET-UP: Stand with your feet shoulder-width apart, one arm down at your side and one holding the kettle bell at your shoulder. Palm of hand facing up.

ACTION: Tighten your abs and press the kettlebell up towards the roof with a straight arm. Bring the kettlebell back down to shoulder height.

TIP: Start with a light kettlebell and progress once you have the range of motion.

upperbody-deltoidflys.jpg

REAR DELTS

SET-UP: Stand with feet shoulder-width apart. Bend forward slightly at your waist. Dumbbell in each hand, palms facing your body.

ACTION: Raise arms lateral (away from the body) out to the side with a slight bend at the elbow to shoulder level.

TIP: Lead with the elbow and only go until your arms are level with the shoulders.

Anterior delt front raises

 

upperbody-anteriordeltraise.jpg

 

ANTERIOR DELTS

SETUP: Standing with feet shoulder-width apart, body straight. Abs tight. Hold one dumbbell with the weight of the dumbbell in each hand. Palms facing the middle of the dumbbell.

ACTION: Lift the dumbbell straight out in front of you. Arms straight. Lift till the dumbbell is at shoulder level.

TIP: Pause at the top to really work the anterior delts. Keep your abs tight for balance.

upperbody-plankpushup.jpg

ANTERIOR, MIDDLE DELTS, PECS AND ABS

SET-UP: Place your palms flat on the floor, stacked under your shoulders. Place the top of your feet in the centre of the exercise ball. Body is parallel to the ground.

ACTION: Keeping your feet on the ball, bring your upper body down to do a push-up and press back up to plank position.

TIP: Keeping your abs and thighs tight will help you keep your balance.

PECS, ABS, ANT, MIDDLE DELTS

SET-UP: Palms on a bench, legs/feet a little wider than shoulder width apart, body straight and abs tight.

ACTION: Keeping legs wide, go down to a push-up (face almost touching the bench) and push back up.

TIP: Keep abs tight to maintain the 45-degree posture. In this workout your abs are always working to provide your body with stability and strength. I have paired two exercises, working similar muscles to get the most benefits and fast results.

Marcie King (pictured)

Original article:

Sculpting full upper-body workout by Marcie King

Posted in Bodybuilding, Exercises, Fitness Models, Nutrition, Weight loss0 Comments

wallhaven-154333

Beauty benefits of exercise

Need an excuse to go the gym? There’s a whole host of beautifying benefits that come from regular exercise

aybe you’re driven by the desire to lose weight, tone your thighs, shape your shoulders or flatten your belly? Maybe you work out to ward off the big killers like heart disease, diabetes or cancer?

But have you ever considered the powerful effects of exercise on your skin or hair? How about your libido or sleeping patterns? Take a look at the buffet of beautifying benefits that come from regular exercise and, next time you’re searching for that extra incentive to lace up those sneakers, if they can’t get you moving we’re not sure what can!

 

1. Get an instant glow

Forget fancy lotions and expensive potions, exercise is one of the best ways to nourish and revitalise tired skin cells. Before you invest in another treatment mask, try taking a brisk walk or jog. By getting your heart pumping and increasing circulation your skin receives a delicious dose of oxygenated blood that boosts detoxification and cell renewal. Did someone say gorgeous post-workout glow? “We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant,” says dermatologist Ellen Marmur, author of Simple Skin Beauty.

2. Reduce cellulite

Besides whipping your prized pegs into a shapely silhouette, yoga might help smooth out those spongy thighs. “Cellulite is a symptom of reduced lymph circulation,” says Atma JoAnn Levitt, head of the integrative weight-loss program at the Kripalu Centre for Yoga and Health. For those of you who skipped biology class, lymph is the bodily fluid that contains white blood cells. According to Levitt ,“Yoga helps lymph flow more freely through fatty areas, flushing toxins and reducing cellulite.” Inversions, or upside-down poses, are especially good. If you want something new – try Putkisto (p.76).

3. Lift your libido

If your libido has been lacking lately, it might be time to hit the gym. No, not to scope out the buff bodybuilders; even without the eye candy, working out will have a physiological and psychological effect on your sex drive. Regular aerobic exercise and strength training can increase your stamina, improve your body image, elevate your mood and enhance your libido.

4. Reverse the ageing process

Jumping on the treadmill or cross trainer for 30 minutes can be an instant way to blow off tension by boosting levels of soothing brain chemicals like serotonin, dopamine, and norepinephrine. What’s fascinating, though, is that exercise may actually work on a cellular level to reverse the toll of stress on our ageing process. In a study conducted in 2011, researchers from the University of California found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed significantly fewer signs of ageing compared to women who were stressed and not active.

5. Sleep better

The National Sleep Foundation reports that exercise in the afternoon can help deepen shut-eye and cut the time it takes for you to fall into dreamland. They don’t call it beauty sleep for nothing, either! In deep sleep the body secretes a growth hormone that helps repair and rebuild body tissues, playing a big part in maintaining collagen matrix and promoting that glow of youthfulness that comes from a great night’s sleep.

6. Combat spots

Don’t let dermatological conditions like acne, rosacea or psoriasis keep you cooped up on the couch. Raising a sweat actually helps flush cellular debris out of the system, correcting the hormonal imbalances that can cause adult acne. Of course, if you’re prone to spots and blemishes, experts encourage a few extra skincare steps to make sure your complexion gets more bang for its buck. “Make sure you keep gentle, fragrance-free cleansing wipes in your gym bag, drink plenty of water as you exercise to avoid dehydration and above all, never work out wearing make-up,” says Annet King, the director of training and education at Dermalogica. “If you’re an exercise junkie and also suffer from adult acne, try to incorporate some yoga into your routine to bring down your stress adrenal hormonal levels. This will help clear the skin, because stress hormones and acne are very much related,” she says.

7. Enjoy luscious locks

Looks like your locks might benefit from a good workout too. Go from lacklustre to luscious without sitting for several hours at the salon. Regular exercise improves blood flow to your scalp, keeping your hair stronger and healthier. Your hair follicles are nourished by the oxygen-rich blood flow that rushes antioxidants to the area, destroying free radicals before they can damage your hair. “Exercise is also a big stress reliever,” says Los Angeles-based celebrity trainer and physiologist Amy Dixon. “Lower stress means your hair is less likely to be brittle or, worse, fall out.”

Posted in Exercises, Fitness Models, Nutrition, Training Methods, Weight loss0 Comments

beach-workout-elise

How to make the most of beach circuits and boot camps

The benefits of outdoor training

“Circuit training is an excellent way to frame your workouts regardless of whether you are working to time (i.e. 30 seconds on, 10 seconds off) or reps (i.e. 8–12 reps),” says personal trainer and owner of Flow Athletic Ben Lucas.

“You can tailor a circuit workout to suit your needs whether you want to work on your heart rate and endurance, or a slower strength-based workout.”

Sand also adds to the resistance, which Lucas says is great for your core, thighs and glutes – hello, booty. The unusual surface also helps with stability and is lower impact than running and sprinting on regular ground. Plus, with an array of exercise and timing options, you won’t get bored. Win, win, win.

Once a form of military entry training, outdoor boot camps typically involve a mix of bodyweight exercises, interval training and strength training in a group fitness environment – a good way to cover all fitness goals. Outdoor boot camps also help you to continuously progress and see results due to the variety of exercises and intensities involved.

For beginners, bodyweight exercises will likely produce some muscle gains, but for the more advanced you can add equipment such as kettlebells and resistance bands to allow for heavier loads and progression.

Max Gains

Limitations to keep in mind

The potential to improve all areas of your fitness and physique skyrocket given your ability to adjust the workout to your goal: want to lose fat? Keep the cardio exercises at high intensity with limited rest. Want to gain muscle? Add moderately weighted resistance exercise into the mix and increase your rest times between movements. Think time under tension – slow and steady movements to ensure the muscles are under load for longer periods of time, maximising ‘tone’.

That said, the high intensity and fast-paced nature of circuits can cause injury – particularly if overtraining and poor technique are a factor, warns Ferstera. Recovery sessions and a balanced training regimen, again, are important.

“Mixing up the type of activities you do in your boot camps means you’re likely to continue to see improvements. Most people who are stuck in a plateau and then have a rest from their training often find their plateau ends after their rest,” says exercise physiologist and exercise scientist Naomi Ferstera.

“Plus, when you’re enjoying what you’re doing, you’re more likely to keep going and push yourself harder.”

Doing what you enjoy seems to be the best strategy for success when it comes to getting your recommended 150 minutes of moderate-intensity exercise per week. A study published in the journal Psychology of Sport and Exercise found that among two groups of people – one that did HIIT and the other longer moderate-intensity exercise – those who did moderate-intensity exercise compared to high-intensity reported greater pleasure and enjoyment, and felt more likely to keep it up.

If circuit training on the beach is your pick, Lucas recommends 3 to 4 workouts per week at 30 to 40 minutes in duration, supplemented with low-intensity steady-state cardio such as walking and yoga.

Try the following exercises, completing:

»10 reps

»Repeat for 3 rounds

»30 seconds’ rest between rounds

1. lateral lunges

2. squat jumps

3. push-ups

4. 20 metre shuttle sprints (use towels or cones as markers and set them out 20 metres apart)

“Training on the sand can cause lactic acid to build up in the legs, so you want to flush it out. Lighter exercise will ensure your muscles have a chance to recover, and will also keep your cortisol and inflammation levels in check,” he says.

Image: Elise Carver Surf Trainer.

Posted in Exercises, Fitness Models, Training Methods, Weight loss0 Comments

screen_shot_2017-07-25_at_14.51.13_0

Get fit on social media

Boost your summer workout motivation with these social media campaigns

If you’re among the one in four people who pay for a gym membership but hasn’t exercised for six months (go on, own up) or one of the 36 per cent who have recently cancelled their membership, it’s time to look beyond the gym for shape-up motivation. And this summer, you can find inspiration at your fingertips from a bounty of new social media fitness campaigns, guaranteed to get you moving. Already a great platform for exchanging workout tips and motivation, social media is now buzzing with more structured fitness campaigns tailored to your goals, whether you want to discover a new sport, up your running mileage or get off the couch and ready for the beach.

‘The great thing about online campaigns is that they’re here to inspire you whenever you’re ready to be inspired,’ says Chris Scott of London Sport, an organisation aiming to get one million Londoners more active by 2020, partly using social media campaigns. ‘They can be a way to fire you up to do more of what you’re already doing but they can also be the trigger to get you moving when you need a little nudge, perhaps while you’re crashed out on the sofa. Having a chance to be inspired into activity at those times is a great opportunity to shift you out of that passive mentality and into a process of getting active.’

So if you’re ready to be moved – and ready to move – here are the hottest, most inspiring campaigns to check out right now. On your marks, get set, google…

#LDNMOVESME

WHAT: #LDNMovesMe is a three-month digital initiative designed to inspire Londoners to celebrate and share the ways they get active, whether it’s an early-morning yoga class, a bike ride to the office, an after-work HIIT class or a weekend walk. It’s easy to join in and inspire other city-dwellers to get moving – just throw out a picture of your workout on social media and tag it with #LDNMovesMe. Then discover new ideas by checking what others are up to. ‘Whatever activity means to you, the #LDNMovesMe campaign is there to motivate you to do more of what you love,’ explains freerunning legend François ‘Forrest’ Mahop. The goal: ‘to build a community of Londoners who are healthier, happier, and more inspired to participate,’ explains Peter Fitzboydon, Chief Executive of London Sport. NEED TO KNOW: Make it a good post – the best content will be shared on the campaign’s microsite: ldnmovesme.com where you can also find more workout ideas.

#MAKE1KWET

WHAT: Runners – improve your stride by getting in the pool! This programme from Speedo aims to show you how swapping 5K on your feet for 1K in the water will help you become a fitter and stronger runner by reaping the benefits (improved endurance, core and upper-body strength) of a full-body workout through swimming. Designed by former ITU triathlete and duathlete Annie Emmerson, the MAKE 1K WET programme features 1K swim-training plans, from beginner to advanced, catering for people who are running anything from 5K to marathons. ‘Runners are mileage-driven, so it’s a great way to showcase that you can achieve as much through swimming as running,’ says Emmerson. Download a three-month plan from the Make1KWet hub at speedo.com to your smartphone. As you progress, share your results, tagging your tweets #Make1KWet. NEED TO KNOW: A recent international study of people who swim and run found that more than 85 per cent said swimming helps enhance their running performance.

#LETSRUNIT

WHAT: Short on shape-up time? Get fit on your way to work with this campaign designed to inspire you to switch your commute (by train, bus or car) with running or walking to work, helping you keep fit, save money and even get there faster. Enter your start and finish points and mode of transport of your commute on the landing page, which calculates the distance and time of the journey then creates a run/walk. Download the Racefully iphone app beforehand, and you can race against your commute. ‘It’s a fun and affordable way to add fitness into your life, plus helping the environment and saving money are big motivators,’ says Racefully co-founder David Naylor. Share your runs by using #LetsRunIt. NEED TO KNOW: You could also win a lightweight commuter’s backpack by iamrunbox worth £134. To be in with a chance, share your run to Facebook or Twitter and tag it #LetsRunIt.

#MADETOMOVE

WHAT: Sponsored by Lucozade Sport, this drive to get to get 1 million people moving more by 2020 kicked into action in October 2016 with Made to Move Sessions, a series of streamed workout classes hosted by influential sport and fitness ambassadors including IBF Heavyweight World Champion boxer Anthony Joshua and PT and social media influencer Emily Skye, available here. ‘This is a perfect platform to give everyone the access and knowledge they need to be fit and heathy,’ says Skye. NEED TO KNOW: Lucozade Sport has launched a Made to Move app as part of the campaign. Users can track their movement across a range of activities and are rewarded with giveaways and prize draws. ‘Just 5,000 steps could make you a prize winner,’ says Claire Higgins, Senior Brand Manager at Lucozade Sport. So, move more, win more!

#THISGIRLCAN

WHAT: Sport England’s famous campaign to help overcome the fear of judgement that stops many women and girls from doing sport has evolved for 2017. Having encouraged 2.8 million 14- to 40-year-old women to do some or more activity, the advertising campaign features real women participating in their sports. You can look for activities – from archery to Zumba – to try in your area and get advice on getting involved in sport hereNEED TO KNOW: Inspire other women by making your own This Girl Can poster using the app at app.thisgirlcan.co.uk/#register and uploading it to social media. This Girl Can Workplace Tour will be taking yoga yurts to workplaces in the west of England, while other areas will have individual hashtags to help their communities boost participation.

 

Get fit on social media

Posted in Bodybuilding, Exercises, Fitness Models, Weight loss0 Comments

10-ways-boost-fat-burn

10 ways to boost calorie burn at the gym

Trick up your workout with these simple techniques to burn more fat at the gym. 

1. Aim for 3-7 reps
To boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps.

2. Combine loads
While lifting heavy and slow optimises afterburn, there’s something to be said for lighter weights. While they won’t buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn more kJs in session. The smart money’s on splicing heavy and light sets – try heavy for three to seven reps and light for 10 to 20. If that’s too easy, do two sets of heavy, two sets of light.

3. Rest less
To elevate calorie burn by around 50 per cent, reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers.

4. Go hard or go home
While controlled moves demand more energy than loose ones, don’t take that as a cue to move in slow-mo. Lifting with explosive movements will engage more fast-twitch muscle fibres, which chew through more fuel than their slow-twitch peers according to a study at Ball State University. Choose a weight about 30 per cent of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed.

5. Rock the beat
Firing up your Soundcloud before you hit the treadmill is a secret fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favourite playlist logged greater intensity and fat loss. Listening to tunes correlated with significantly higher reps than silence.

6. Reverse charges
If you usually tack resistance onto the end of a cardio workout, you’re cutting off your nose to spite your fat loss. Fix? Switch the order. According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it’s high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest.

7. Short circuit
To really make your cardio work, chunk it into short stints at near-maximum exertion. Try high-intensity interval training (HIIT) at 90 per cent of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10).

8. Take a break
Haven’t got the endurance to stay on the bike for 30 minutes? Not an excuse to not work out. In fact, one study found that breaking your cardio into 10-minute bursts broken by 20-minute rests resulted in greater fat burn and higher EPOC.

9. Delay the play
Can’t fathom getting up at the crack of dawn? Good, because you’ll burn more calories per session after work. In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers – as measured by post-workout calorie burn. End-of-day sessions also trumped lunchtime workouts.

10. Ring a bell
Kettlebells can add a serious calorie burn premium to a HIIT workout. The combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one winner according to exercise physiologist Richard Garard. Try using them in eight 20-second intervals, aiming for maximum swings per round. By round five or six you should be flagging. WARNING: If you’re new to kettlebells, enlist a trainer for a single session to teach you proper form. These things can be dangerous.

10 ways to boost calorie burn at the gym

Posted in Fitness Models, Nutrition, Training Methods, Weight loss0 Comments

lookbook4

Gymrat Fitness Inc – Female Fitness Fashion

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 passes.

Our clothing is Bold, it is Bright and it is Beautiful. The Functional thought process in each design ensures ‘squat proof’ fabric, breathable ‘second skin’ feel material and stretch comfort to accommodate all ranges of movement.

THE GYMRAT ETHOS

A Gym Rat doesn’t wait for opportunity.
A Gym Rat goes out and finds it.
The hardest worker in the room, bar none.
A Gym Rat knows no excuses, only 100% commitment, true to the end.
Passion, Dedication and Heart are what drive a Gym Rat to success.

THE BRAND

Fashion meets Fitness with no half measures in this brand of the bold.

It is so important to Gym Rat Inc. that all athletes and people involved are humble, passionate and dedicated. We are not interested in throwing products to high profile social media influencers just for the sake of it.

We are normal people, with a passion for fitness, and progress.
None of us are perfect, and it is in our imperfections that we find strength together.

Fun, stylish and comfortable fitness wear that can be used in the gym and for everyday life.
We take pride in the material, the fit, and the feel. Meticulous in the finer things that stand Gym Rat Inc. head and shoulders ahead.

The focus has always been on providing the best quality, comfortable and functional fitness & gym clothing designed with love for anyone that shares our passion for the Fitness Lifestyle.

From design conception right through to testing and execution, the Gym Rat team take pride in delivering fitness fashion that looks & feels amazing!

HUMBLE BEGINNINGS

Established at the beginning of 2012, Gym Rat Inc began life as a startup passion company in a bedroom with a desire to bring something new and real to the industry of health, fitness and bodybuilding fashion.

The industry was dull, the gym clothing in the market was all the same, nothing really catered for what body builders and fitness enthusiasts really wanted to wear.

Gym Rat Inc. filled the hole initially focusing on female fitness enthusiasts and gym goers everywhere. Bold and Bright designs became the flagship that made Gym Rat what it was. Contour fitted apparel with specific cuts and fits for girls everywhere interested in lifting.

Look good & feel good in the Gym Rat Inc Functional Aesthetic Gym Apparel.

The team continues to grow and grow, and we are blessed to say we have a wonderful team of passionate ambassadors and supporters from across the globe.

DELIVERY TIME

Delivery takes between 2-5 days depending on stock levels.

RETURNS

If you need to return an item, just get in touch with us to arrange the return delivery including a note of the order number and whether you want a refund of exchange.
Terms & Conditions here.

Posted in Bodybuilding, Exercises, Fitness Models0 Comments

480d31004fc6b75e1cda732eb769052a

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.

Source: How to tone up your back

Posted in Bodybuilding, Exercises, Fitness Models, Nutrition, Training Methods, Weight loss0 Comments


40% OFF On Phen375 Products

Paige Hathaway

Paige Hathaway

1 day 10 hours ago

THE WAIT IS OVER!!!! 🙌🏼
I’m SO excited to announce that my amazing (and super limited edition) WAIST TRIMMER is finally here!
I’ve partnership with the Sweet Sweat team to create THE BEST WAIST TRIMMER on the market! I’ve made this waist trimmer to be EVERYTHING I’ve always wanted…
▪️Added straps for better back support, also allowing you to make the band as tight as you want to cinch your waist and ticker neoprene for a way better sweat! 💦💪🏼
— — — — — —
As you know, I’ve always been a fan of their Waist Trimmer and I can’t wait for you guys to get your hands on this one! 🖤 I know you’re gonna love it as much as I do!!
— — — — — —
Shop my Limited Edition WAIST TRIMMER NOW only at sweetsweat.com!
👉🏼 Or CLICK THE LINK BELOW!
https://sportsresearch.com/products/paige-hathaway-waist-trimmer?variant=13276520874093

Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.jsgooglecf36d673e0372da3.html