Carbs Don’t Make You Fat NutritionTraining MethodsWeight loss by admin - 14 November 20220 Fear of carbs? Get over it! Enough of this “carbs make you fat” mumbo jumbo. It’s a shame that mainstream America hasn’t a clue that you don’t get fat from eating carbs. It’s true you can actually burn fat while eating them daily. The key is eating the right types
4 ways to increase fat loss ExercisesNutritionTraining MethodsWeight 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.
Eat-fasting 2.0 = two meals within a 12 hour period ExercisesNutritionWeight loss by admin - 28 May 202128 May 20210 Eat-fasting 2.0 sanctions eating two meals within a 12-hour period. So does this diet plan work? 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. Who does it: Fitness model Dr Sara Solomon. Browse more diet plans or connect with us on Facebook and Pinterest! {nomultithumb}
4 ways to increase fat loss BodybuildingExercisesNutrition by admin - 14 March 20188 March 20180 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. 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. {nomultithumb}
DIY diet success stories Exercises by admin - 5 February 20183 February 20180 Not sure which diet will work for you? Readers Imogen and Erin share their success stories. Imogen, 46, has lost 15 kg on the 5:2 diet in about a year “I’d been exercising and putting on weight, not losing it (the old ‘eating extra to compensate for the exercise’ trick). I’d reached a weight that was higher than my full-term pregnancy weight with my kids, and decided that it was enough. One of my clients mentioned that she had been on the 5:2 diet for two months and had lost eight kg and could still eat cake, and I thought, ‘That’s my kind of diet!’. “I had tried other diets where I restricted my intake to 1200cals/day. I’d lost weight, but found it very hard, and as soon as I stopped [the diet], it crept back on. I like the 5:2 diet because I can eat out and not constantly deprive myself of the foods that I love. I also like how easy it is, only needing to count calories two days a week, not every day. I don’t love fasting, but I accept that this diet is the one that has worked for me, and easily, without feeling deprived all the time. [If I’m craving something] I can just tell myself that tomorrow I can have that thing I’m craving. I feel much healthier overall since I lost the weight.” Erin, 37, quit sugar five years ago “Quitting sugar changed my life. Literally. Children were supposed to be extremely difficult to conceive for me. When I was struggling with digestive issues and exhaustion, my boyfriend, a chiropractor, suggested I eliminate sugar from my diet. Six weeks later, by accident, I was staring at a positive pregnancy test. “I ended up with a second pregnancy right after, and the baby weight was so easy to lose. I’m actually thinner now than I was pre-babies! Quitting sugar was hard for me at first because I was a sugar-holic. However, it’s gotten easier. Now real (processed) sugar makes me sick. I can tell immediately now if I do eat sugar because I get instant brain fog, and the issues that plagued me in the past immediately come back. “I now have two toddlers, more focus, a thriving business, and less weight to carry around all because I gave the boot to sugar.” NEXT: Try this 5-day sugar-free diet plan>> {nomultithumb}