Stuck in a rut? If you exercise regularlybut can’t ﬁgure out how to smashplateaus, you’re in the right place.This plan, by IFBB ﬁtness pro Fiona Harris,will trim inches off your thighs, tone and sculptyour arms, perk up your glute-ham tie-in,and create deﬁnition like your Insta-idol@NicoleMWilkins. By manipulating variablessuch as intensity and frequency andincorporating different training techniques—like heavy/low-rep and light/high-frequencybody-part splits, plus cardio, HIIT, andplyometrics—you WILL keep your bodyprogressing right to the top.
The start of every health kick can be a glorious time, with your motivation at its highest and the fitness gains at their easiest to come by. Your muscles might be aching, and your diet could be missing a few unhealthy favourites, but the weight will be dropping off like nobody’s business.At some point, however, you might find that whatever efforts you make in the gym or the kitchen do not result in any further losses when you step on the scales. Your weight plateaus, or perhaps even nudges slightly upwards. Obviously, this can be the ultimate motivation killer if your main goal is weight loss, but a simple scales reading can be misleading when it comes to your general health.More important than how much you weigh is your body composition – namely how much of your body is made up of fat, muscle, bones, water, assorted organs, and so on.
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
While it's unlikely most gym-goers will be wrapping themselves in bin bags and heading to the sauna, obtaining the coveted single-digit percent body fat has become a badge of honour. Previously reserved for bodybuilders, male models and the truly dedicated, men off the street are now using pre-competition fat loss logic for jaw-dropping abs.
Name: Abby Huot
Location: Minneapolis, MN
Education: St. Mary’s University of Minnesota (2004)
Occupation: Athlete, writer, fitness model, bikini/figure competitor
Quick, do a digit check. Are all your fingers and toes accounted for, or have a few succumbed to the cold? I can tell you that this has been a brutally chilly winter for most of the upper Midwest, and my region isn’t alone. Records have been shattered all across the United States for cold, ice cover, and snow totals. Right now it seems impossible to imagine warmer days.
But, make no mistake, summer is coming. Soon it will be time to crawl out of our cozy hibernation nests, peel off the polar fleece we’ve been donning like battle gear, and reveal our pasty, dry skin to the warm basking glow of a spring sun. Finally, Vitamin D in its glorious, non-supplement form! You can almost feel it.
So what’s your game plan? Hot chocolate and blankets are just what the doctor ordered for frigid nights, but if you’ve gotten used to skipping the gym and hoarding comfort food, it’s time to change things up. Reignite your fire for fitness and get your head back in the game.
Here are a few reminders about why you should get going with your training and diet again. After all, spring and summer are going to be here in the blink of an eye.
1 Wedding Season’s Upon Us
June is a major month of note. Not only does it signal the first day of summer, Father’s Day, and the oh-so-notable Flag Day, but it’s also the most popular month for weddings. If you’re among those getting laced up in white, hitting a training program now will help you head down the aisle with extra confidence and, depending on your goals, an extra layer of lean muscle.
“Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill.”
Use that save-the-date stuck to your fridge to inspire you to push forward, even if your new fit body is not for your own wedding. Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill. Start with one minute at level 8, or 30-45 seconds at level 10, followed by brief rest periods for a total of 20 minutes. Shock your system into growth by trying German Volume Training (GVT), which pushes you to do 10 sets of 10 reps on one exercise. The more you ramp up your training routine now, the faster you’ll see results.
2 Smaller Clothes Are Coming
“Picture yourself running in shorts and a tank top. How does that make you feel?”
I promise I’m not poking fun at your winter weight. With warm weather around the corner, it’s just a matter of time until layers start coming off. Whether you’re ready for it or not, the time for that teeny-weenie bikini is fast approaching.
As you look out your window at the snow-covered ground, sunbathing on the beach might sound like a far-off dream. So take a step back. Picture yourself running in shorts and a tank top. How does that make you feel? Awesome, or anxious? If you’re not feeling great, remember that winter is the perfect time to get in gear. You might be more apt to don a cute new sports bra or running shorts when you’re feeling fit. Be the first one in your town to hit the ground running and looking mid-summer awesome when it’s only April.
Set a concrete goal. Sign up for a local event, 5K, 10K, or an obstacle race. Start training for strength and endurance now. Alternatively, have you ever thought about competing in a physique competition? Start taking a peek at local and regional competitions that are happening this year. Competitions that are 16 or 20 weeks out will give you a hard deadline while putting extra training gas in your tank.
If you’ve never felt comfortable wearing shorts, work hard so that this is the year to feel great in them. If you’re self-conscious about your skinny arms, make this the year of the muscle shirt. Plan jogs outside or go rollerblading for the first time in years. Grab some friends to set a pace for yourself and make it a cardio get-together. The more positive people you have around you to cheer you on, the more successful you’ll be.
2014 should be your year to shine, not cover up!
3 Spring Break Is Upon Us
Got a winter getaway trip planned? Time to get your butt in gear! You don’t want to have to worry about the pounds you’ve packed on while you pack luggage. If you’re planning on site-seeing, start now with 30-minute walks on the treadmill and tinker with the incline to mimic being outside. If you’re planning on snorkeling, get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout. Changing your cardio workout styles can not only lean you out, it can also prepare you for the vacation activities you’ve spent so much time saving up for. Don’t let it go to waste, and don’t forget the sunscreen!
“Get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout.”
4 Spring Is The Season Of Love
Are you single? Why not utilize your time now to find your best and most confident version of yourself? Nothing is more attractive than someone who is strong, confident, disciplined, and goal-oriented. Put your best foot forward by buckling down on your training and diet routine. Already got someone special? Plan couples workouts and get to the gym together. Not only can you push each other, you can get in and out of the gym in a blink by supersetting exercises. One person can do sets of squats while the other person does kettlebell swings, then you can switch. Low-rest, high-intensity workouts will strengthen your bodies and the health of your relationship.
5 Your Friends Need You
Many people have already fallen off the wagon for their 2014 goals in your life. Why not give them a boost by leading the way?
Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals. Be the catalyst in the lives of people around you by electrifying your social group with your enthusiasm to get back on the wagon.
“Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals.”
Try a hip-hop dance class with your friends if you’ve always been curious. Find a training program online, or hire a trainer to bring you through a group workout. Set up a circuit routine the gets everyone involved—think biceps curls, planks, step-ups, and Swiss ball hamstring curls. Follow it with 5-10 minutes of hard incline cardio. If you’re a competitor, get together with a friend who shares your passion, and increase accountability by practicing posing and stage routines.
6 You Owe It To Yourself
Yes, winter can be brutal and can make the idea of training debilitating. When it’s 0-15 degrees outside, you don’t care much to venture outside the house. I get it. I live in Minnesota, where 2014 brought 44 nights below zero already, twice as many as we normally get in a year! Even so, you owe it to yourself to follow through on the goals you set—no matter the weather.
Give yourself the power and momentum to push forward and start your spring and summer seasons with the body and health you’ve always dreamed of having. Find inspirational members on BodySpace and ask them questions about how they got to where they are. Go to a big fitness expo or competition and talk to the people in the world of fitness. How do they keep their own fire aflame?
Follow your favorite athletes through social media and read inspirational books like “You Are a Badass,” by Jen Sincero, which is one of my personal favorites. Education and inspiration are crucial to your success. The motivation to keep going is available everywhere when you look for it and are open to it.
You’re just as worthy of your efforts now as you ever were. 2014 has barely started. It’s way too soon to give up on yourself. Start now or start again and make it the best year of your life!
Recommended For You
Fear is a normal emotion, but it doesn’t have to hold you back. In fact, it can fuel your goals. Take the reins and use fear as motivation.
It’s easy for motivation to ebb and flow, and even hit an all-time low. Skip the mea culpas and learn how to max out on motivation.
The grass isn’t always greener on the other side. Resist the urge to let online personas define your real life worth.
5 exercises for at-home reformer Pilates Want to bring your Pilates sessions home with you? Here are five ways to bring some reformer moves into your home workouts.If reformer Pilates sounds like your kind of deal, you better be prepared to part with a pretty penny. An hour-long private lesson can set you back hundreds of dollars, while group classes are still quite pricey.
Edgar ArtigaWORKOUT BY: Luis Buron, Spartan SGX Coach In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min.