Get a Better Booty and Sculpt Your Butt Bodybuilding Exercises Training Methods Weight loss by admin - 25 October 20220 Sculpt a nice butt with wide-stance squats! This exercise is the best and fastest way to build sexy, shapely lower body muscles that will turn heads. The wide stance activates your booty muscles better than narrow or medium-width stances. Personal trainers and strength coaches often tell women that a shoulder-width squat
Best Shoulder Workout and Exercises Bodybuilding Exercises Fitness Models Training Methods Weight loss by admin - 10 October 20220 Excellent deltoid development can bring a premier yet balanced look to any great physique. Great shoulders stand out, whether on the stage of the competition, in the gym, or in day-to-day life. Building strong and developed shoulders also helps with posture and strengthen important areas around the upper vertebra to
Babes full-body barbell workout Bodybuilding Exercises Fitness Models Training Methods Weight loss by admin - 30 January 202230 January 20220 Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography
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!
Mindfulness exercises Exercises Training Methods Weight loss by BrandiSNHY - 18 April 202018 April 20200 There are tonnes of ways to get pumped using exercise, a HIIT class with booming music that shakes the floor, sprinting your morning run because your so pumped because your earphones are so loud they’re practically bursting your ear drums, or signing up for another spin class knowing full well that the instructor will be screaming at you the whole time. But, it’s important to make sure you’re getting a healthy balance of exercise and rest or relaxation to achieve good health – that’s why we love methods that combine the two. If you thought ‘inner energy’ was all about sitting on a yoga mat in the lotus position while chanting ‘om’, then think again. Those familiar with the Chinese martial art tai chi may have come across qigong before. Sometimes known by its full name of taiji qigong, it consists of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life. How does it work? Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explains Ronnie Robinson the director of Taiji Europa, (taiji-europa.eu).If you know a little about acupuncture, you may be familiar with the Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. ‘Each meridian connects to different internal organs and ensures a healthy energy flow to the connected organ,’ Ronnie explains. ‘When the chi flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.’The theory goes that ailments occur because there is disruption to the energy flow in the meridian associated with that particular area. The disruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Qigong helps to clear these blockages so energy can flow through the meridians with as little disruption as possible. How to do it The movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. ‘Think about the natural movements of animals,’ says Ronnie, ‘like how birds take off and fly. They don’t carry the stresses and strains in their bodies that we humans do. Try to emulate the smooth, easy, natural movements that you see in the rest of nature.’Want to give qigong a go? Perform each move 8-10 times one after another to create a flowing routine. It’s ideal performed in the morning for a gentle start to the day, or a good option if you need to unwind after work. Qigong decoded Beihui: A pressure point at the central part of the top of the headDantian: A pressure point just in front of your tummyLaogong: A pressure point on the centre of the palm of the hdZusanli: A pressure point a few inches below the outside of the knee Top tips for qigong Listen to your breath Adopt a soft, natural breathing during the movements. Be aware of your body Although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you. ‘Sink’ your weight and ‘lighten’ your upper body Establish a connection with the ground by imagining your weight dropping deep into the earth while your upper body floats upwards. In reality, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground.Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved.Focus and intent Connect with all the movements you’re making and the directions you’re going.Be natural Think of the movements you see taking place in nature and try to follow suit.
How to do the Plank up + down Exercises Training Methods by admin - 17 November 201917 November 20190 Plank up + down This exercise is fantastic for strengthening your shoulders and core strength. Sarah Lawrence shows us how.The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.NEXT: Advanced plank variations>>
How to use your resistance bands for recovery and toning Bodybuilding Exercises Nutrition Weight loss by CarolTrapp - 7 February 20183 February 20180 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.
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}
Best exercises for sport and cardio fitness Bodybuilding Exercises Weight loss by admin - 6 January 201828 December 20170 We take a look at top workouts and exercises for building up your sport and cardio fitness - think group fitness classes, running clubs, obstacle courses, hip-hop dance. GOOD FOR While not overly useful to the highly trained individual, low-key, entertainment-based group fitness classes or activities may provide a much needed push for the under-motivated. “These types
Burn maximum fat in 4 weeks with the ‘wheel’ workout Bodybuilding Exercises Training Methods by admin - 30 December 201731 December 20170 THINK OF A workout as a big wheel. The hub is your main exercise—the one that drives most of the changes you’d like to see—and the spokes are the other lifts that help promote progress on the main lift and train the muscles it doesn’t hit. The program that follows will have
Bar pull-ups: tips and perks Exercises Training Methods by admin - 26 July 201730 June 20170 Bar pull-ups: tips and perks Increase your back strength with bar pull-ups. Here’s how to get it right.A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They’re also bloody tough.“Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master,” says PT and founder of business KE Fitness Kris Etheridge.Yet beginners who withstand the burn will witness rapid gains. “You’re going to have to be patient, but you should be improving in strength each week when you first start out.” Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. “If you don’t have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it,” Etheridge says.
5 reasons to get on your bike Nutrition Weight loss by admin - 8 October 201615 October 20160 What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. Reason 1: Stay slimWant an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). Reason 2: It’s better for the environmentNobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. Reason 3: See the worldWhizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com). Reason 4: Add years to your lifeTurn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people! Reason 5: Improve joint healthThe low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).