Chest press with resistance band ExercisesTraining Methods by admin - 1st August 20211st August 20210 The standing chest press strengthens the chest muscles, the pectoralis major and minor, as well as the front fibres of the deltoid shoulder muscle. How to 1. Attach the centre of the band to a stationary object and hold one end in each hand 2. Stand with your back to the attachment, elbows bent and shoulders abducted to
Holly Barker’s 7 day workout program ExercisesFitness ModelsTraining Methods by admin - 20th July 202120th July 20210 I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week. Monday – Hamstrings Stiff-leg deadlift, German volume set 20 warm-up with bar, 10 sets of 10 Lying hamstring curl, 4 sets of 12 to 15 Sumo
Get Fit, Look Your Best with HYGEAR BodybuildingExercisesFitness ModelsNutritionTraining MethodsWeight loss by admin - 2nd May 20215th May 20210 The new home gym and personal trainer Hyfit Gear 1 Smart Fitness Training System Experience the latest in smart home gym equipment with the Hyfit Gear 1 smart resistance band + Hyfit Fitness App. Crush your workout goals with a unique combination of resistance training, real-time stats, and endless exercise options to improve
8 Unusual Arm Exercises You Have To Try! BodybuildingExercisesNutrition by aacroseanne - 1st January 20211st January 20210 So you want to increase your arm size by next month rather than next year? Great! I want you to do a few things:Read or at least scan this list of eight great arm movements, many of which you’ve never tried before.Pick two that seem appealing. These will form part of your next scheduled arm workout.Hold up, you haven’t scheduled your next arm workout yet? Do that before you even read this piece.When the time comes to head to the gym, dial in two or three tracks guaranteed to send your intensity through the roof. Crushing your reps will feel like nothing once you start training.Slug down a preworkout like SuperPump 3.0 to make sure you’re ready to rock.Enter the gym for the best arm thrash you’ve had in months. You’ll own the weights now!TricepsConstituting two-thirds of your upper-arm development, the triceps typically demand more volume than biceps do. In this age of rope press-downs and dumbbell kickbacks performed on Swiss Balls, many good old-fashioned triceps smashers have fallen by the wayside. Triceps typically respond well to all forms of extension exercises involving dumbbells, which allow for a greater range of motion compared to barbells.1 Lying dumbbell triceps extensionThe exercise forces you to work against gravity, as the shoulder joint stabilizes the upper arm. While it can be done with a barbell, this dumbbell version with palms facing in can isolate the triceps more effectively to build more mass.Lying dumbbell triceps extensionStart by lying on a bench with your arms extended forward and your palms in. Slowly lower the dumbbells until they nearly touch your forehead. Pause for one second and then straighten arms and flex the triceps. It’s important here to keep the elbows in a fixed position and control each dumbbell through a full range of motion for maximum effect.2 Seated reverse-grip overhead dumbbell triceps extensionThis heavy overhead extension targets an oft-neglected region of the triceps. It won’t be easy. So many people avoid doing it, and suffer incomplete development as a result.Seated reverse-grip overhead dumbbell triceps extensionWhile seated, hold dumbbells with an underhand grip—as if performing a biceps curl—and extended your arms until the dumbbells are overhead. Maintaining a straight back, slowly lower the dumbbells to your upper traps until you achieve 90-degrees of flexion. After a moment’s pause, flex your triceps to raise the dumbbells back to the starting position. Be sure to keep your shoulders back and avoid letting your elbows fall forward.3 Parallel bar triceps dipsDeemed potentially injurious and less beneficial than other moves, parallel bar dips have been swept under the rug. However, when correctly performed, they can stack more mass on the back of your arms due to their ability to overload all three triceps heads. To perform this move safely and correctly, hang between two parallel bars and use your triceps to push up until the arms are almost straight (not to complete lockout). Slowly lower your body, keeping your elbows tucked in to your sides and legs behind your body, until the upper arms run parallel with the floor. You know you’re on the right track when you form a 90-degree angle between the upper arms and forearms.Parallel bar triceps dipsBicepsThe high visibility of impressive biceps commands respect and conveys a respectable degree of upper-body power. Although they are beauties to be admired, the volume of work is often overstated. Because they already receive indirect tension from other upper body training, 2-3 movements per session for 2-3 sets of 8-12 reps each is ample for maximal recruitment. Add these three rather obscure movements to have your biceps reaching new developmental “peaks.”4 Biceps ladderThe biceps ladder is a great movement for extending the time under tension while enabling maximal contractibility of both biceps heads. It also emphasizes the negative part of each rep to promote more muscle micro trauma (and subsequent growth) compared to other movements.Biceps ladderThis movement is best performed on a power rack or a Smith machine. Set bar at a level low enough for you to fully extend the arms, with your back just clear of the floor. Begin by grasping the bar with an underhand grip, arms fully stretched; then contract your biceps while curling your upper body to the bar until it touches your forehead. Squeeze hard at the top, and then slowly lower back down to starting position. After completing as many reps as possible from this position, raise the bar a notch and immediately complete another set to failure. Continue in this fashion until you reach the farthest notch.5 Seated cable concentration curlConcentration curls have always been a favorite of people pining for that coveted biceps peak. The cables will allow more tension to be placed on the biceps long head and recruit a greater number of muscle fibers as a result.Seated cable concentration curlStart by attaching a single handle to a seated row cable. Position yourself seated and facing the machine, then rest the back of your upper arm on your knee and curl weight until the palm almost touches the front deltoid of the working arm. Remember to squeeze and slowly extend your arm to the starting position.6 Spider curl (AKA: the Larry Scott curl)The spider curl is so named after the eight-legged bench it was originally performed on. It was popularized by the first-ever Mr. Olympia winner, Larry Scott, who rocked unmatched biceps. The movement helps to lengthen the long head to promote greater fullness while building the short head to create more biceps width.Spider curlNow comes the fun part! Lean forward on a vertical preacher bench with the triceps pressed flat against the front padding and arms fully extended, thus achieving a nice stretch. Now raise weight to shoulder height by squeezing the biceps and repeat. Simple yet effective!ForearmsAside from titanic triceps and biceps, no other muscle grouping is as routinely displayed as the forearms. Comprising many individual muscles, the forearms are notoriously a stubborn group of muscles to train. Given their involvement in almost all exercises, they need both volume and massive weights to be properly hit. The exercises featured below will have yours larger and more impressive in no time.7 Plate pinch-hold for forearmsIsometric training (static contractions held for 10 seconds or longer) is an effective way to build muscle endurance and provides one hell of a mean burn. When the forearms are subjected to such a stimulus, the results can be truly spectacular. The plate pinch-hold is a classic and easy to perform.Grasp two weight plates of the same size and resistance at arm’s length, between your thumb and fingers. Extend toward the floor and hold for at least 30 seconds, then switch to opposite side. Flatter plates can be difficult to grip so it’s worth experimenting with flat plates or hollowed-out plates.“The forearms are notoriously stubborn to train. They need both volume and massive weights to be properly hit.8 One-arm dumbbell behind-the-back wrist curlsThe bulk of forearm mass can be found in the flexor muscles situated on the underside of this grouping. Rather than hitting them with variants of the underhand wrist curl, change up your flexor training with behind the back overhand curls. This seldom-performed exercise will pump your forearms to great effect and gains.Hold a dumbbell with an overhand grip and fully extend your arm to the back of your body a little wider than shoulder width. Keep your arms steady and curl the weight toward your forearm flexor; squeeze hard at the top. Slowly lower and repeat.Mixing it up for further arm mass gainsIf your goal is Hulk-like hypertrophy, the right combination of exercises for the greatest growth stimulus is the key. Remember that all arm movements will build mass, but it is the training style, rep range, and volume of weight lifted that will help determine growth. Try incorporating the above exercises into your arms regimen or even increasing your training volume by adding an exercise to your current routine. Then improved size and shape will be yours forthwith!ReferencesStoppani, J. Climb the Ladder for Bigger Biceps. Muscle & Fitness [Online] http://www.muscleandfitness.com/workouts/arms-exercises/climb-ladder-bigger-biceps retrieved on 22.4.14Recommended For YouFred ”Biggie” Smalls Workout: 8 Moves To Awesome ArmsGet your guns! Take a page out of Biggie’s book and learn how he prepares his biceps and triceps for an important contest. Here’s to volume!Arms By Alex: Strong Biceps And Triceps WorkoutForget small-arms fire. It’s time to turn your guns into cannons. Alex Carneiro’s video workout will help you build bulging biceps and horseshoe triceps.Old-School Arms: Josh Halladay’s Arms WorkoutNPC competitor Josh Halladay is on a quest for his pro card in 2014. Here’s the off-season arms workout that he’ll use to add serious muscle to his arms!About The AuthorDavid RobsonVIEW AUTHOR PAGEAs an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Like this:Like Loading...
How To Build Muscle Fast: The Ultimate Guide BodybuildingExercisesTraining MethodsWeight loss by admin - 24th December 20200 Unfortunately, when it comes to building muscle, there are no shortcuts to success. Muscle hypertrophy, or more simply put, the growth and increase in the size of muscle cells can only be achieved with a proper resistance training programme, but results I’m afraid are not instant. In fact, research suggests that
Finding fitness BodybuildingExercisesNutritionTraining MethodsWeight loss by aacroseanne - 9th December 20209th December 20200 The Hindu Following the regime: Youngsters at a gym in Delhi. Photo: R.V. MoorthyTOPICSPeriscopehealthphysical fitnessThose looking for guidance on fitness find books being published on the subject a healthy companionWith fitness becoming a rage in modern times, there are numerous publications and video lessons on how to stay fit, stay healthy and look good. Fitness gurus are in demand, especially in the world of sport, where professionalism can be demanding.Fetish for fitness is not restricted to professional sportsmen. Parks and fields in cities and villages are witness to this fitness revolution. The stressful life makes exacting demands on an individual and his response assumes importance in terms of fitness. “Only a fit person can meet the challenges of life, on the sports field or off it,” was one of cricket’s greats, Kapil Dev’s philosophy.In this context Bloomsbury India has launched a series of books on fitness and good living. One of the titles, ‘The Fitness Instructor’s Handbook: A Complete Guide to Health and Fitness’ comes across as a useful tool. The book deals with easy-to-understand topics like the skeletal system, safety issues and exercise evaluation. For today’s young executives, working extra hours with not much time for long walks or gym, such books, laced with illustrations, case studies, revision questions and sample programmes, are welcome.According to Ena Gordon, Assistant Manager – Academic Marketing, Bloomsbury India, “Bloomsbury’s academic and professional division publishes over 1,100 books a year and our sport and fitness list covers all sports from every angle, from the fans to the professionals, and it involves specialist topics filled with authoritative works by passionate experts.”Unlike the common perception, fitness programme does need guidance and direction by experts. The six-pack rage among film actors may have spread the cult of bulging muscles but the people having those rippling muscles are not always fit due to self-styled bodybuilding. They reportedly resort to using steroids and other harmful agents. It is here that reliable literature shows the way.Faced with a sedentary lifestyle, today’s society witnesses an increasing number of young people prone to heart-related diseases. Physical activity decreases the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. Regular exercise has been long associated with a fewer visits to the doctor, hospitalisation and medication.A number of other publishers are focussing on the aspect of coming out with titles that appeal to the young and old. For young corporate executives such books are more than a good companion. They are a guide to a healthy life.Keywords: fitness regime, fitness books, gym routine, The Fitness Instructor’s Handbook: A Complete Guide to Health and FitnessPost CommentMore In: Diet & Nutrition | Health | Sci-Tech | DelhiShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Like this:Like Loading...
Hard work hard body BodybuildingExercisesTraining MethodsWeight loss by aacroseanne - 17th October 202017th October 20200 Enlarge photoSHAUN STANLEY/Durango HeraldStephanie Walker competes in fitness competitions, which emphasize muscular definition but not bulk. She feels the burn of repetitions of weightlifting during a recent workout at Illete Fitness in the Durango Tech Center.SHAUN STANLEY/Durango HeraldStephanie Walker competes in fitness competitions, which emphasize muscular definition but not bulk. She feels the burn of repetitions of weightlifting during a recent workout at Illete Fitness in the Durango Tech Center.For Marilyn Monroe, Elizabeth Taylor and Jayne Mansfield, known for their voluptuous curves, weightlifting and vigorous exercise were not a part of their daily routine.But times change. While a half-century ago the concept of women seeking extreme fitness may have been disdained in this country, now it has a solid niche. That’s especially true in an athletic environment like Southwest Colorado.Take Durangoan Stephanie Walker, for example. Having the ability to change and shape her body to her satisfaction has become an empowering experience.Dissatisfied with her slender appearance, she decided to start building up her body and take control over each muscle she wanted to enhance.Though Walker wouldn’t necessarily be considered a professional bodybuilder by either title or appearance, she does consider herself to be a builder of her body and fitness.“Being a bodybuilder means you work out and see fitness as a sport,” Walker said.She has competed in both Fitness New Mexico and the GNC Nature Colorado Open. She soon will be training for Fitness New Mexico in Albuquerque this summer.Competitions are held for several categories, including model, bikini, figure, fitness and bodybuilding. Many competitions host all or several of the above.Walker attended a recent competition in which only two competed in the bodybuilding division among 200 total women participants,.Women competitors are opting more for the figure category, a less extreme version, and have steered away from bodybuilding, she said.Walker feels that it is unnatural for a woman to achieve an extremely bulky, muscular appearance often associated with such competitions and assumes most who do are using anabolic steroids.“It’s really taboo, and people don’t talk about it,” she said.Figure competitions allow women to remain feminine, she said. Although it’s hard work to achieve the look, it can be done naturally.Walker does not use steroids because of their health consequences, she said, but ironically named her dog “Tren,” short for Trenbolone, an anabolic steroid.Dawn Malinowsky of Vallecito wanted to learn more about her body, so she studied anatomy and researched how to shape it. She quickly got into a routine and was satisfied with her additional strength, she said.“It feels good to be strong,” she said.Malinowsky built her body for 12 years and once placed second in her division in a bodybuilding competition in Connecticut, she said. The winner, twice the size of the other women, appeared to have used some sort of anabolic steroid, Malinowsky recalled.“I’m only 5-(foot)-4, and your muscles can only get so big naturally,” she said. “I don’t believe in steroids. I think it’s cheating.”After experiencing the harsh realities of prepping for competition, she realized it wasn’t for her, she said.Depriving her body of carbohydrates, though unhealthy, was not difficult, she said. The hardest part was limiting water intake to drop her body fat percentage from about 16 percent to 3 percent, she said.Now, at age 48, she no longer bodybuilds but continues to exercise regularly and maintains a healthful lifestyle, she said. But to others considering getting into the sport, Malinowsky said, “Go for it.”Antoinette Nowakowski of Mayday has been retired from competitive bodybuilding for about 18 years. She said she first discovered the weight room when she moved to Iowa to attend chiropractic school.She said it took her awhile to feel comfortable in the male-dominated weight room.“You really had to prove yourself,” she said.Nowakowski, now 59, began working out regularly to improve a “weak” body and her health. Her regular routine later progressed to bodybuilding.When asked if she had ever experimented with steroids, she gleefully responded with: “No, I’m a tree-hugging nature girl.”Just before one competition, she entered a women’s bathroom and discovered a woman shaving her chest hair. It was likely that she was on some sort of steroid, Nowakowski said.All three women have heard comments from other women who believe “lifting weights makes women bulk up and look like men.” They assure the statement is false and in bad taste.“I didn’t want to emulate men,” Nowakowski said. “I wanted to have a beautiful, strong feminine body.”Though the women’s bodybuilding community is very small, the women have received an immense amount of support and admiration from friends and curious admirers in the gym.Also, even after achieving a “near-perfect” figure in their minds, like anyone else, they are not exempt from experiencing personal body-image issues.The three women said it’s all about finding a balance.Don Roberts, who owns Fitness Solutions 24/7 in Bodo Industrial Park and has participated in a few amateur bodybuilding shows, expressed a mixed opinion about the sport.“It’s great when women do it in a feminine way,” he said. “It can be very tastefully and gracefully done from a woman’s standpoint.”He did, however, express his distaste for both men and women who obtain their muscular physiques through the use of chemical enhancements.“They are totally different types of people, he said. “I’m all for it as long as it’s drug-free.”The women agreed theirs is not a lifestyle suited for all. But they emphasized the importance of not neglecting your health.“Don’t wait until you’re at the point where you feel bad or are overweight. Find a buddy and work out with them,” Walker said.vguthrie@durangoherald.comShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Like this:Like Loading...
How to measure your strength progression BodybuildingExercisesFitness ModelsTraining Methods by admin - 16th July 202016th July 20200 Strength progression is all about how much weight you can lift, over a certain number of reps or sets, here's how to measure your progression. What is it? Tracking strength progression is vital to any resistance based program, with muscles needing to be consistently challenged in order to fortify the neural connections and muscular adaptions
15 ways to upgrade your gym workout BodybuildingExercisesNutritionWeight loss by aacroseanne - 5th July 20205th July 20200 1.Try outdoor bootcamps… inside!Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.2. Form a groupCreate a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.3. Be the bossWant some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.4. Train for an eventCompeting in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.5. Make it shortGyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.6 Train in 3DIt’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements. ‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.7. Devise your own circuit sessionIf you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.8. Be ahead of the restKeep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.9. Lift your own weight Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.10 Beat the plateauIt’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.11. Find a swimming coachIf you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health. 12. Count time, not repsIf you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.13. Create an ‘afterburn’ Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.TRY: To work out your maximum heart rate, deduct your age from 220.14. Make cycling harderDitch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.15. Beat the PlateauIt’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Like this:Like Loading...
Weight loss tips for women BodybuildingExercisesNutritionWeight loss by GVLChauncey - 28th June 202028th June 20200 Weight loss tips for womenArticleEllie MossDec 19, 2013 Use these tips to put your fat loss in the fast lane 1 Do compound exercisesWorking your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.2 Focus on tempoDon’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!3 Don’t rest for too longOf course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity. Read more about:Weight LossFitnessfat lossweight lossexercisefat loss tips Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Like this:Like Loading...