How to use your resistance bands for recovery and toning Bodybuilding Exercises Gym Rat Training Methods Weight loss by admin - 22 April 202322 April 20230 How to use your resistance bands for recovery and toning You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working.
Top fat loss tips Nutrition Weight loss by admin - 3 March 20213 March 20210 Top fat loss tips From recovery sessions to food intolerances, trainer and IsoWhey sports ambassador Alexa Towersey shares her top five tips for fat loss.1. Complete a lifestyle diaryThis includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.2. Schedule at least two recovery sessions per weekI liken your body to a bank balance. Every training session is a withdrawal; every recovery session is a deposit
Top 3 training tips by Alexa Towersey Exercises Fitness Models Training Methods by admin - 14 August 20176 February 20180 Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.TIP: Don’t do these on the same day as your weight training.3.
The benefits of plyometric exercises Exercises Fitness Models Training Methods by admin - 29 June 201729 June 20170 The benefits of plyometric exercises Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes.
Do I need to be skinny to look toned? Exercises Fitness Models Training Methods Weight loss by admin - 7 May 20175 May 20170 Do I need to be skinny to look toned? Want to achieve that ‘shredded’ look? It usually requires an increase in muscle mass and a descrease in body fat.Increased muscle mass (i.e. size, width and volume of your muscle fibres) will help your muscles become more visible beneath body fat; however, significant mass is not always necessary for improved tone.According to exercise scientist Johann Ruys, “Muscle mass increase is generally associated with an increase in tone, but an increase in tone is not necessarily associated with a major increase in size.”How to achieve that ‘shredded’ lookTo achieve the ‘shredded’ look of a figure model, increased muscle mass is generally required – more so than for the taut, slender lines of a bikini model
Dynamic warm up routine Bodybuilding Exercises by admin - 29 April 201729 April 20170 Warm up your muscles with September cover model Alexa Towersey’s favourite warm up sequence.Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses. Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.HOT TIPIf your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.Overhead Reverse Lunge x 10Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling.