Archive | Nutrition

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Fat burning full body workout

This full body workout takes just 30 minutes to complete and requires minimal equipment – so it can really be done absolutely anywhere! This training session will target your upper body, lower body and abs, while still incorporating some cardio to keep the heart rate high.

Each set has three exercises to be performed one after the other, followed by one minute of cardio (one round). Repeat each set three times before moving on to the next set. Take a one-minute break in-between each set (or between each round for beginners). As with any exercise, warm-up and cool down is always recommended.

P.S: No skipping rope? No problem! Just jump in place, mimicking the movement.

Set One

This first set focuses on your upper-body. You may want to choose a lighter weight since you will performing a high number of reps, or you can always drop the weight down as your muscles fatigue.

Repeat this set three times. Rest for one minute before moving on to the next set.

Bicep curl x 15 reps 

Make sure to keep your elbows in by your side, your hips tucked under and your core tight. Start with the weights fully extended down, then curl them up, squeezing at the top. Release the weight down to the starting position (resist the momentum and control them all the way down).

 

Military press x 15 reps 

Start with the dumbbells under your chin, then rotate them out and up to an overhead press. Bring them down below your chin and that’s one rep.  Make sure not to arch your back as you press them up – always keep your core tight.

Push-up x 15 reps

The beauty of push-ups is that they can be modified to accommodate your fitness level.  You can do tricep push-ups, wide push-ups or push-ups on your knees (I like to do a mix).

Cardio

Jump rope for 60 seconds.  You can do alternating single leg jumps, jumps using both feet or any other combination you like.  This cardio burst between each set keeps your heart rate up and the calories burning!

 

 

Posted in Bodybuilding, Exercises, Nutrition, Weight loss0 Comments

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Getting to know Silvia Kramska

Getting to know Silvia Kramska

Think owning your own business takes grit? Multiply that by two, add the gruelling training demanded by fitness competitions and you have an idea of life for Silvia Kramska, founder ofOpen to Play clean protein and Real Food Organic Nutrition. A qualified nutritionist and strength and conditioning coach, Kramska shares her formula for keeping a balance amid apparent chaos.

I have always been part of an active environment centred on wellness. I started to play tennis when I was five years old and continued to play professionally until I was 17. I lost my way health-wise for a while after that, so when I moved to Melbourne I promised myself that I would work in an area that truly makes me happy.

My Open To Play protein business came about when I was prepping for my first fitness competition; I couldn’t find a clean, simple and healthy protein anywhere. I figured there must be other people struggling with the same issue and so I decided to create my own.

I’m proud to say that Open To Play proteins are now one of the cleanest products on the market. The products are designed to be a healthy addition to anyone’s diet – they’re all natural, have only three pure ingredients (including grass-fed whey), and are lactose and gluten free. 

I wanted to make sure the proteins were suitable for anyone no matter their age, gender or activity level. Natural protein can supplement your regular diet, assist in your recovery after exercise and can help support growth and repair of your muscles.

My everyday nutrition is very balanced. I love to start my day with lemon water and I place a lot of focus on the quality of the foods that are going into my body. I eat organically wherever possible and I don’t eat gluten or processed sugars.

I do enjoy my pancakes once a week, on the weekends. I think it’s important that your daily nutrition isn’t causing you stress and to accept that you won’t get it perfect every day.

My current training regimen reflects my off-season preparation and I am focusing on growing my upper body for competition. I am doing heavy upper-body sessions three times per week, and three leg sessions per week focusing on glute development. 

I like to incorporate at least two HIIT sessions per week into my training program depending on my energy levels. I always make sure I listen to my body and rest when I need it. 

I manage stress by soaking in a magnesium salt bath every single night. I also love taking time out to just relax at home, or head to the beach during summer with a good book. 

I wake up early every day because I like to get a training session in while everyone else is still in bed. I then head over to my café and help to set it up for the day, get my team motivated and post on my social media accounts. After work I will normally fit in another gym session and in the evening I make time for family and friends. 

 

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How to fast-track fat loss

Want to know the key to fat loss? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.

To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics. Cardio is not ‘hardio’

With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body.

“My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says.


Here’s what your cardio program could look like:

2 hours per week for cardio training = 30 minutes of HIIT over two to three days 90 minutes of LISS over one to two sessions.

Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your body, which can ironically turn HIIT into a fat retention tactic.

So what about weight training?

“For  fast track fat loss, I structure everything around two to three full body weight training sessions – two sessions based on linear periodisation macro cycle of 16-to-24 week programming, altered every four to six weeks,” he explains.

Translation? A program that begins by incorporating high-volume and low intensity weight training, and progressively moves into phases when the volume decreases and intensity increases.  Tramontana is a strong advocate for women to hit up the weights rack, “I find a lot of women are lifting nowhere near their capacity. Don’t be shy to lift heavy weights and test your ability regularly.”

The importance of rest

All this talk of intensity may have you thinking full pelt should be the only gear you work in, but without adequate recovery, you may be undermining your fat loss chances at the dumbbells. Both injury and overt fatigue can see you performing at less than 100 per cent over multiple sessions.

“Recovery begins with the post-workout meal. I advise at least 25 to 50 per cent of overall carbohydrates be included in this meal – either using complex carbohydrate sources or a combination of simple and complex carbs,” says Tramontana. “I also recommend at least one body therapy session per week.”

Think physiotherapy, massage, sauna, steam, floating, dry needling, sleep in, meditation, yoga, grounding – or something as simple as reading a book.

How to fuel your body with the right food

For Tramontana, eating for fat loss should focus on controlling hunger, which translates to better portion control and craving management.

“I ask that protein be included in every meal upon waking, generally an even or slightly escalating amount each meal depending again on habits and hunger patterns,” he says.

“For fat loss, I personally urge the exclusion of high-energy carbs even post workout – with the exception of competitors in the later stage of preparation.”

Supplementation may also give you an edge in the health and results stakes. Depending on your goals and needs, Tramontana advises the use of creatine, glutamine, vitamin C, branch chain amino acids, fish oils, whey protein, vitamin D, magnesium, zinc and a good-quality greens supplement to aid recovery, general wellbeing and lean muscle growth.

 

Posted in Exercises, Nutrition, Training Methods, Weight loss2 Comments

Rowing machine workout

Rowing machine workout

Hands up if you find the rowing machine a little daunting?

We don’t blame you. On a treadmill, you run. On an exercise bike, you cycle. Perfect rowing technique, however, can seem far less straightforward, which means many people are steering clear of this effective piece of gym kit – and missing out on its big-time benefits.

But, master the moves for this machine and you can expect weight loss, better fitness and increased upper and lower-body strength – all without the harsh impact that some cardio exercise can have on joints.

‘Indoor rowing is a complete form of exercise,’ explains Olympic rowing coach and Concept2 fitness expert Terry O’Neill (concept2.co.uk). ‘Rowing is a combination of cardiovascular and strength conditioning, making it a great addition to any fitness regime or training programme – for people of all ages with a wide variety of goals.’

Whether you’re a beginner or an Olympian, there’s a way to make rowing a key player in your workouts.

Full-body workout

One of the main reasons that people opt for a workout on the rower to get their cardio fix is because – unlike the treadmill, stepper and stationary bike – it offers plenty of added value. Using correct technique harnesses the power of both the upper and lower body, so your bum, thighs and calves will get a real push as well as your arms and shoulders. Rowing also requires solid activation from your core and back to maintain good form (particularly in the upper back) with each and every stroke, which means that a good session on the rower can hit almost every muscle, offering total-body conditioning. Plus, the cardiovascular movement of rowing gives your heart and lungs a great workout, too.

‘Indoor rowing is great for toning up, as it involves more muscle groups over a wide range of movement, with little pressure on the joints,’ says Terry. ‘No matter why you choose to row, the rowing machine will offer just the right level of resistance for your goals, as well as an infinite variety of workouts.’

Fuss-free intensity

If you think rowing is just for steady-state fitness, think again – the machine is great for both endurance and interval training. ‘Because the rowing machine activates a large muscle mass, it helps you achieve better cardio results in less time,’ Terry explains. ‘It can also provide excellent anaerobic workouts complementary to explosive power sport training. Plus, indoor rowing is a great endurance exercise that really helps to boost both your heart and lung functions.’

If you’ve ever tried high-intensity interval sprints on the treadmill, you’ll know how annoying it is having to repeatedly press buttons while you’re trying to run to adjust the speed of the belt. One of the great things about the rowing machine is that – although the resistance can be tricky to adjust once you’ve got going – you can control the speed simply by increasing or decreasing your own work rate. So, while some people enjoy longer, steady-state sessions on the rower, those looking for a heart-pumping interval session
can get on with focusing on their technique, instead of pushing buttons.

Of course, the crucial element here is technique – the better your form, the more efficient your workout. Use the steps below to perfect your stroke and practise rowing at a comfortable pace until you’re ready to up your speed.

The rowing masterclass


Use these simple step-by-step instructions to get to grips with perfect rowing technique. Remember to avoid letting your shoulders round or your lower back arch beyond its neutral position. Ready, set, row!

• Keeping your legs straight, lean back slightly with the handle close to your body and your forearms parallel to the floor.
• Extend your arms fully, rocking your body forward slightly and keeping your arms extended.

• Slide your lower body forward from the hips until your knees are above your feet, keeping your arms extended.

• Push down on your feet to drive your body back, straightening your legs and leaning your body back slightly as you do so.

• Pull the handle back past your knees towards your body to return to the starting position. Repeat.

 

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Body Transformation: Catherine Biery Busted Into A Figure Physique!

Name: Catherine Biery

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

 

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens2 cups
  • Mixed Veggies Mixed Veggies1 serving
  • Light Asian Sesame Dressing Light Asian Sesame Dressing2 tbsp
  • chicken Chicken5 oz
  • cottage cheese Cottage Cheese1/2 cup
  • Unsweetened Almond Milk Unsweetened Almond Milk1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Posted in Bodybuilding, Exercises, Nutrition0 Comments

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4 ways to increase fat loss

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. This is the optimal way to increase your strength,” says Etheridge.

“For weight loss, it’s not as important to use progressions with your cardio. The cardio is purely for fat burning – but if you want to continue to improve your cardiovascular fitness, aim to increase your workout intensity by approximately five per cent each week for six weeks. Take a week off and then start your new program.”

Here are her top four tips:

1. Change your exercises from basic compound movements to compound movements that require a higher level of skill, coordination or strength. For example, single leg or unilateral work. Examples:think pistol squat, TRX suspended lunge, Bulgarian split squat, single-leg deadlift, squats and step-ups using a bosu ball; single arm work such as one arm dumbbell or chest press on a fitball, single arm rows or renegade rows.

2. Reduce rest periods. Depending on how much rest you’re currently having, aim to drop it by five per cent per week for six weeks, or until you’re only having approximately 40 seconds rest (if performing straight sets) and 20 seconds rest between exercises (if you’re performing a circuit).

3. Split your program up and focus on two to three muscles groups per workout rather than full body. This is a more advanced way of training and a great way to continue progressing. Splitting the body parts up means you can perform more volume (sets) on each muscle group in each workout, and workout more days each week while still allowing adequate recovery time.

4. Add plyometrics to your workouts. Plyometric training is high impact and high intensity, and involves a lot of jumping where your muscles exert maximum force in short intervals – great for power and agility, and can be a quick and fun way to burn fat given its higher calorie output.

In order to track your progress, keep yourself accountable. Regularly weigh yourself or take measurements, and keep a food and training diary to understand how training and nutrition protocols affect you on a weekly basis.

4 ways to increase fat loss

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Eat-fasting-diet-plan

Eat-fasting 2.0 = two meals within a 12 hour period

 Eat-fasting 2.0 sanctions eating two meals within a 12-hour period. So does this diet planwork?

The whole fasting and eating at the same time thing has become so ubiquitous, we’re inured to the fact that it’s the stupidest oxymoron since skinny-fat.

But suspending logic and intellect for the sake of being able to buy lunch and stovepipe jeans, we’re digging scientific backing for a pro-grub upgrade to the 5:2 fad.

How does it work

Eat-fasting 2.0 sanctions eating two meals within a 12-hour period, which is – knock us down with a catwalk model’s thigh – almost normal.

According to Salk Institute researchers, the program can help the body to burn fat rather than store it, despite no weird food or kJ rules and occasional cheat meals.

They also put the kibosh on the six-meals-a-day boosting metabolism theory.

Breakfast is crucial to good health. It’s the first meal we eat after a night’s sleep, kick starting the body back into action, or ‘breaking the fast’. The longer you go without foodafter waking up in the morning, the longer you are in the state of shutdown your body adopts during sleep.

“When people skip breakfast they are putting their body into a prolonged fasting state,” says accredited practising dietitian Lisa Renn.

“That is, they haven’t eaten anything since the previous night’s dinner and are asking their bodies to hold off without food for even longer. When this occurs regularly the body is forced to slow its metabolism down in order to conserve energy. The result is usually weight gain.”

The US National Weight Control Registry bears this out, showing that of those people who have lost more than 30 pounds (around 14 kilograms) and kept it off for more than a year, 90 per cent reported eating breakfast most days of the week.

Breakfast is also the meal farthest away from our next sleep, which means the body has lots of time to digest and metabolise what we ate for breakfast throughout the day. So you can eat more and gain less.
It’s why it’s important to eat ‘the breakfast of a king, the lunch of a prince and the dinner of a pauper’. We don’t have time to metabolise a heavy, late dinner before we go to sleep at night. On the other hand, breakfast gives us all the energy we need to lead active lives during the day.

Breakfast improves alertness, concentration, mental performance and memory,” Renn says. “It can also help improve a person’s mood – that’s why people get tired and irritable when they miss breakfast.
“The optimum breakfast will come from a low GI, high fibre carbohydrate source that is low in saturated fat and sodium. Ideally fruit or vegetables will form part of the mix, and it is a good idea to include a low-fat dairy or dairy-equivalent product.”

The spice of life
Some women don’t feel they can stomach a big breakfast – for many it is the most unappealing meal of the day. The repetitive and routine nature of the meal – cereal or toast each day, without much variation – can be an issue, as can the pressure to eat on the run. For many busy women it’s a question of simply ‘forcing something down’ on the way out the door.

Because of a declining respect for the meal itself, brought about by the way we order our lives and the time constraints we impose as a result of juggling work, children and other commitments, breakfast just doesn’t have the variety or pleasure factor of other meals.

But it’s a very good opportunity to see food as an important fuel for the body rather than simply an indulgence, and to eat foods that are good for you. It’s also a chance to consume important nutrients like fibre, calcium, vitamin C and folate all in one go – a bowl of muesli, yoghurt and berries will achieve this in one sitting, and hopefully you’ll agree it isn’t an entirely unpleasant experience.

There are also plenty of ways to increase breakfast variety, even if you’re time-poor. Consider the range of foods available to us today that are now ‘acceptable’ for breakfast, not to mention the brunch menu of any good café.
The modern continental breakfast includes items like smoked salmon, avocado, bagels, ricotta pancakes, cheeses, bruschetta, fruit compotes – and none of these need too much time to prepare.

A traditional breakfast
Eggs are high in protein and nutrients and are the classic cooked breakfast food. They are easy to prepare, and not as high in cholesterol as you may think.

But to play it safe, stick to the National Heart Foundation’s recommendations and limit your egg consumption to six a week. Boiling, poaching and scrambling (without cream) are the best low-fat preparation options for eggs. Omelettes can add variety – try fillings such as potato, pumpkin, cheese and tomato.

It is now also possible to purchase very lean or soy bacon. Grill or barbeque to ensure the fat drips off during cooking, or use a non-stick pan. A healthy vegetarian variation, or an addition for omnivores, is to add baked beans and vegetables like spinach or mushroom to increase the nutrient content of your cooked breakfast.

Ultimately, however, bacon and eggs is simply not a viable option seven days a week. If you eat this sort of breakfast every day, you are not only consuming high levels of sodium and saturated fat, but you risk missing out on dietary fibre and calcium.

Renn suggests overcoming this by mixing up your breakfast options, saving the cooked breakfast for the weekend and having a high fibre cereal with low-fat milk, a low-fat smoothie, a bowl of porridge or pancakes with yoghurt and berries during the week.

“The more variety in your food intake, the more likely you are to get the right balance of nutrients,” she says.

Get more diet tips and start planning your healthy eating program.

 

 

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comp_diet

The 12-Week Bikini Competition Diet

If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.

THE DIET PLAN

How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.

PHASE 1: WEEKS 1-4

Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

BREAKFAST

  • 4 egg whites
  • ⅓ cup (uncooked) instant oatmeal
  • 10 almonds

Totals: 240 calories, 20g protein, 22g carbs, 8g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • ½ cup long-grain brown rice
  • 1 cup chopped broccoli, boiled or steamed

Totals: 263 calories, 29g protein, 34g carbs, 3g fat

MIDDAY SNACK

  • 1 scoop whey protein isolate
  • ½ large (8″) banana
  • 1 tbsp natural peanut butter

Totals: 271 calories, 29g protein, 19g carbs, 9g fat

DINNER

  • 5 oz cod
  • 1 white corn tortilla
  • 1 cup sliced zucchini, boiled

Salad with dinner

  • 2 cups mixed greens
  • 10 almonds, crushed
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup red onion
  • 2 tbsp balsamic vinegar

Totals: 328 calories, 32g protein, 32g carbs, 9g fat

EVENING SMOOTHIE

  • 1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

PHASE 2: WEEKS 5-8

In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.

BREAKFAST

  • 3 egg whites
  • 2 oz 99% fat-free ground turkey breast
  • ⅓ cup (uncooked) instant oatmeal

Totals: 214 calories, 29g protein, 19g carbs, 3g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • ⅓ cup long-grain brown rice

Totals: 172 calories, 25g protein, 15g carbs, 2g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • 1 cup black-eyed peas, boiled
  • 1 cup chopped broccoli, steamed

Totals: 355 calories, 40g protein, 47g carbs, 3g fat

MIDDAY SNACK

  • 4 oz 99% fat-free ground turkey breast
  • 2 white corn tortillas
  • 1 oz avocado

Totals: 257 calories, 31g protein, 20g carbs, 6g fat

DINNER

  • 4 oz cod
  • 1½ oz avocado

Salad

  • ½ tbsp extra-virgin olive oil
  • 2 tbsp balsamic vinegar
  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion

Totals: 290 calories, 23g protein, 17g carbs, 14g fat

EVENING SMOOTHIE

  • 1 scoop whey protein isolate
  • 1 tbsp organic flaxseeds

Totals: 160 calories, 27g protein, 3g carbs, 5g fat

DAILY TOTALS:

1,448 calories, 175g protein, 121g carbs, 33g fat

Source: The 12-Week Bikini Competition Diet

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Image courtsey-grace.jpg

AMRAP high-energy body-weighted workout

What?

AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to complete a certain number of exercise sets, AMRAPs are a race against the clock to complete as many rounds of the circuit as possible in the time allocated. This means short rest times, high reps and lots of hard work.
Why?

Sweaty, exhausted and feeling like you may spew – all in just 25 minutes? Why would you want to do this? The most common goal for my clients is to reduce body fat; to maintain muscle and ‘tone’ while stripping off the jiggle! AMRAPs are the perfect tool for completing such a goal.

AMRAP circuits are designed to burn a large amount of calories in a relatively short amount of time (think 20 to 30 minutes). The weighted (or body-weighted) exercises are predominately big compound movements which require a lot of energy to perform, combined with intense plyometric and cardio-based exercises – meaning you get great bang for your buck. While potential loss of muscle mass through copious cardio can be a concern, PowerFit AMRAPS are also great for improving muscle condition. You wouldn’t necessarily build significant muscle size due to the high rep range and energy expenditure, but you will maintain your muscle mass and improve muscle function.

Circuit style training is also great for improving fitness. If you are preparing for a sporting event such as an upcoming netball season or a long distance run, AMRAP circuits can be worked into your weekly routine to improve power, stamina and endurance.

Do

Try this Full-Body PowerFit AMRAP.

Complete each exercise one after the other, with as little (or no) rest in between as possible. Complete the entire circuit as many times as possible within a 30min time cap. Be sure to record your score so you can try and beat it next time.

Curtsy lunges x 10 reps
(5 alternating lunges on each side)

Jump squat x 10 reps

Butterfly sit-up x 10 reps

Jump lunges x 10 reps

Shoulder tap x 10 reps (5 alternating taps on each side)

Begin by standing straight with your feet hip-width apart. Step your left foot behind the right leg as far as you can – legs should almost feel as though they are crossed. Lunge downwards, being careful not to lose your balance. Bring the left foot back to starting position, squat in the middle and then repeat on the right leg.

Jump squats – narrow stance

Standing with your feet hip-width apart, jump into the air as high as you can and land in a squat position. Repeat.

Lying on a mat, place your feet together and allow your knees to fall to the sides. Extend arms up above your head towards the ground, then sit up and reach through with your arms to touch your toes. Return to lying position and repeat.

Original post:

AMRAP high-energy body-weighted workout

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

fit snax 300

FIT SNAX: great new natural products you’ll want to try!

FIT SNAX is a UK based company run by Orsi, a Hungarian native now living in England. FIT SNAX makes delicious sugar-free and dairy-free Amino Gummies. They are designed for those people who are either following a strict, life-changing diet and/or preparing for a competition.

 

During this time people on strict diets tend to suffer from sugar cravings and Amino Gummies is dedicated to helping these people. Amino Gummies are available in several shapes and tasty berry flavors. They contain zero carbs, natural sugars like honey, fat and no harmful additives. The products only contain protein, so these really are guilt free sweets.

All of FIT SNAX products are freshly made without added sugar or preservatives but are enhanced with Vitamin C and Vitamin E. Because of this the products will only last for up to 10 days. Orsi informed us she tried to make them with preservatives, but this not what they are designed for. Keeping FIT SNAX fresh and natural is the key to their success.

As we all know, natural ingredients are the most healthy and Orsi told she would like to keep them that way. She did hear about a few products like hers, but because they are full of with unnecessary additives they can cause stomach ache and Orsi is a firm believer that these type of products are good for us.

Many of her FIT SNAX clients consume them on the same day they arrive.

FIT SNAX is an up and coming business that is looking to expand across the UK and later on internationally, as they are receiving a lot of interest Worldwide.

Orsi makes everything herself, so you know every FIT SNAX product is made with her personal touch to ensure you only receive the best possible product. FIT SNAX also makes protein bites. These glorious Peanut Butter and Nutellicious Protein Bites provide you with energy before and/or even after a workout.

Orsi also produces a range of skin care products

FIT SKIN

FIT SKIN makes body scrubs from natural ingredients. Orsi designed them specifically for people who compete and they are recommended to be used before applying a spray tan. Orsi tell us your skin will become extra smooth and will hold a more even tan, sounds great to us.

Interested in getting hold of these great products then contact FIT SNAX:

Email: hello@fitsnax.co.uk
Website: www.fitsnax.co.uk
Instagram: fit_snax

Posted in Bodybuilding, Exercises, Nutrition0 Comments


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