How to increase muscle gain BodybuildingExercisesTraining Methods by admin - 28 April 202328 April 20230 To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
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
Do you need to cut out dairy to lose fat? NutritionTraining MethodsWeight loss by admin - 4 November 20220 Q: Do I need to cut out dairy to lose fat? A: Definitely not! Cutting out dairy to get lean is one of the biggest dieting myths. It most probably arose from the fact that a certain percentage of people are lactose intolerant (i.e., they can’t properly digest milk sugar), which often
Love your Body BodybuildingExercisesFitness ModelsWeight loss by admin - 11 September 20220 We all have insecurities. In a world with so much pressure to be perfect, it’s no wonder so many of us are self-conscious about the way we look. I believe that when you accept and love your body, you have a greater tendency to nourish it more with healthier foods,
Top fitness tips for building strong abs BodybuildingExercisesTraining Methods by admin - 6 June 20226 June 20220 Try: Pre-workout muscle engagement When you’re pushed for time, you want to get the most bang for your buck. Pre-workout muscle engagement is a technique that aims to engage more muscles throughout your workout, which burns more calories and creates a stable base. How: Try adding the following core and glute activation
Are you putting off going to the gym? BodybuildingExercisesTraining Methods by admin - 16 January 202216 January 20220 Here are 5 ways you can find motivation to work out Sometimes, it’s tough to take the first step and sign up for a gym membership. Other times, it’s hard to get back to your routine after a break. We round up five ways to get back into the swing of things
How to eat like a female fitness model Fitness ModelsWeight loss by admin - 12 November 202112 November 20210 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy. Her food philosophy Don’t diet – instead just make clean eating part of your lifestyle. Learn as
How to beat a weight loss plateau BodybuildingExercisesTraining Methods by admin - 10 March 20188 March 20180 You’re doing everything right but your weight loss has come to a grinding halt? We asked nutritionist, trainer and founder of Balance Fitness & Nutrition to share her insights on how to get results again. Signs: Weight loss plateaus can be frustrating, particularly if you are closely following your nutrition and training plan. Despite eating and moving well, signs of a dieting plateau include: » Weight loss stalled or an increase in weight » Feeling hungrier » Low energy levels » Poor recovery and/or sleep quality Causes: Essentially, dieting plateaus are caused by our body’s ability to adapt to the way they are fuelled and moved. Usually plateaus occur due to: » Undereating and/or inappropriate macronutrient profile to meet your training and daily energy requirements. » Overtraining and/or consistently moving your body in the same way, regularly. » Inadequate rest, recovery and stress: when we don’t get enough sleep our bodies produce cortisol, which leads to fat retention and storage, lethargy and irritability. During weight loss you impose a caloric deficit, either by increasing exercise or decreasing food intake. Through this deficit you begin to lose body mass – and when muscle mass declines, so too does your metabolism. These are indicators that energy supply is low and your body adapts to energy restrictions accordingly: there is a decrease in hormones that promotes anabolism, energy expenditure and satiety (fullness) and a rise in hormones that promotes catabolism and hunger. How to get results again: Keeping your body guessing is key, as our bodies crave efficiency. Mix up your meals. Do you have the same meal at the same time every day? Try carbohydrate and/or calorie cycling of higher, moderate and lower days. Opt for a higher carb day when you train legs or perform HIIT and lower carbs, higher fats on LISS/rest days. Rotating food choices helps ensure your metabolism doesn’t adjust to a specific diet regimen; because there is no sustained calorie restriction, your body doesn’t adjust its metabolism or start catabolising lean muscle tissue as it would on a sustained low-calorie diet. Increase your calories: A calorie deficit is generally needed to lose weight, but not in all cases. You may actually need to increase your overall calories to continue burning them in order to preserve muscle mass and your metabolism. Your body will learn that food is abundant and won’t try to hoard it for starvation mode. Prioritise protein: Up your protein intake or incorporate a source of protein into each meal. This macronutrient has a higher thermic effect than fats and carbs, so your body has to work harder to digest it. Protein assists in the retention of lean muscle mass (metabolism), protein synthesis, satiety between meals and muscle recovery. Training – shake & strengthen it up: Studies have found that strength training helps people shed more fat than cardio while boosting their metabolism by increasing muscle mass. Aim for a minimum of two to three strength sessions each week. If you already strength train, mix it up by using a combination of supersets, tri-sets and circuits to keep the intensity of the sessions high. Overall duration should be short to moderate and serve as a HIIT-style resistance workout. If you run 5km every day, try adding in a day of sprints. Keeping your sessions short but intense helps to utilise your anaerobic training zones and leads to greater excess post-exercise oxygen consumption. Rest and recovery: If overtraining is the cause of your plateau, it may be time to add in a taper week or two. Prioritising sleep will help balance insulin resistance, regulate cortisol, and decrease leptin. Check your portions: Are you really consuming the serving sizes you thought? Try and be more mindful of how much you are putting on your plate. Plateau or happy place? Lastly, consider whether you have REALLY plateaued and whether your training and nutrition has been as good as you say it has. If you feel you’ve reached one, take time to reflect, but also consider whether it is a plateau or, rather, your ideal weight. The numbers on the scales may have stalled, but that doesn’t mean you aren’t improving on areas of your strength, fitness and mindset. Try using a combination of how your clothes fit, measurements and fitness checks (60 second max tests or a simple 3 minute AMRAP) to track and re-check your progress. After all, the scales are just a number. {nomultithumb}
Eat like a warrior BodybuildingExercisesTraining Methods by admin - 6 March 20180 Keep your energy levels up throughout the day with Sheena-Lauren ‘s Warrior Recipes. Chocolate protein and coconut porridge BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren recommends fasted morning workouts, but if you can’t fathom powering through without something to nibble, bite off a bit of brekkie and save the rest for recovery.) “The oats provide a great sustained release of energy to power you through the morning. They are a great source of fibre to help curb mid-morning munchies,” Sheena-Lauren says. What you’ll need ½–1 cup traditional rolled oats 1 cup unsweetened coconut milk 30 g chocolate protein 1 tbsp chia seeds 1 tsp rice malt syrup What you’ll do Combine the oats, coconut milk and chocolate protein in a bowl. Ensure the oats are completely covered with coconut milk. Place in the fridge overnight to soak through. Sprinkle with chia seeds and add one tsp of rice malt syrup. Sip on a protein shake BEST FOR: Knocking out niggling hunger near the end of your workout. “I sometimes sip on this throughout my morning workout if I find myself getting hungry, and I finish it post workout,” Sheena-Lauren says. What you’ll need High-quality whey protein or alternative What you’ll do Add a 20 g to 30 g scoop of protein powder to a shaker and top up with water. Shake thoroughly. Spicy eggs and sweet potato BEST FOR: Post workout recovery “The eggs are a great source of protein for muscle repair and the sweet potato serves as a fantastic low-GI complex carbohydrate, replenishing energy stores to keep you feeling full and keep you on the go for the rest of your day,” Sheena-Lauren says What you’ll need 200 g sweet potato, grated ½ red chilli, finely diced 1 clove garlic, finely diced 2 eggs Salt and pepper 1 tsp coconut oil What you’ll doAdd the grated sweet potato to a fry pan with coconut oil on low heat. Add chilli and garlic. Continue to cook on low heat and toss regularly for approximately 20 to 30 minutes or until soft. Poach two eggs. Plate up the sweet potato, add the poached eggs on top and sprinkle with salt and pepper to taste.Add a 20 g to 30 g scoop Start the Summer Warrior Challenge today. {nomultithumb}
Are you addicted to exercise? BodybuildingExercisesTraining Methods by admin - 21 February 201815 February 20180 Exercise is great for the mind, body and soul, right? But what happens when it starts to take over your life? PT Marisa Branscombe ponders the dangerous effects of too much exercise Exercise is generally accepted as a positive behaviour associated with enhanced physical and psychological wellbeing. But is it possible to do