Fitness Article Apr 25, 2017 Ace your next race with these top tips
How to fast-track fat loss Want to know the key to fat loss? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics.Cardio is not ‘hardio’With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body.“My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says.Here’s what your cardio program could look like:2 hours per week for cardio training = 30 minutes of HIIT over two to three days + 90 minutes of LISS over one to two sessions.Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your body, which can ironically turn HIIT into a fat retention tactic.So what about weight training?“For fat loss, I structure everything around two to three full bodyweight training sessions – two sessions based on linear periodisation macro cycle of 16-to-24 week programming, altered every four to six weeks,” he explains.Translation? A program that begins by incorporating high-volume and low intensity weight training, and progressively moves into phases when the volume decreases and intensity increases.
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
The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body. Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body. What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the 4-minute fat-burning workout.
SHAUN STANLEY/Durango Herald
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.
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.
What do you get if you mix giant ropes, friendly competition and a heart-pumping workout? Answer: Whipped!
It’s easy to get bored of treadmills, cross-trainers and slogging it out on your own in the gym. So a class that mixes effective results, competition and a fresh element is a welcome relief to an already busy day. Using battle ropes, that are more tug of war than skip in the park, Whipped!, is an exciting new circuit class at high-end London gym Equinox, bringing together the best elements of high intensity circuits, ramping up your cardio capacity while blasting fat (yey!) and using a great range of equipment.
The HIIT class is designed to get your heart rate soaring to burn fat while sculpting you from head to toe in the most time-efficient way. Our instructor Rory explained that, unlike steady state workouts, intense bursts of exercise help put your fat loss in the fast lane. Sounds good, right? So if you want to change your body for the better, the Whipped! class is the perfect place to start.
You work to your body’s maximum capacity in 30 seconds, doing as many reps, using good form, as you can and then have a quick rest. The circuit is cleverly designed so you work a different muscle group with each exercise, and simultaneously push your fitness to its limit.
Rory led a dynamic warm-up involving a quick jog around the room, followed by exercises like high knees and jumping jacks.
We were then paired up and allocated a fitness station. As usual in circuits, each pair circled the room in a clockwise direction, performing high-octane exercises at each station for 30 seconds before moving to the next exercise. By the end of the class, we’d visited each station four times.
My partner and I began in plank position on our forearms, pushing up onto our hands. The aim was to do these plank transfers as many times as possible within 30 seconds.
Next, we moved to the battle ropes, which posed the biggest challenge of all the exercises. Holding a rope in each hand, we slammed them to the ground, making small rippling waves, and swung them from side to side.
This was followed by a whole host of exhausting moves, from V-sits holding a 3kg dumbbell to barbell rows while wobbling on a BOSU ball. The class ended with another speedy jog around the room, followed by a series of stretches to ease our shaking muscles.
If you’re bored of the same old workouts, this class is brilliant. Yes, it’s punishing, but the fact that the HIIT exercises are short and sharp is a big draw. Our trainer was a great motivator and helped spur us on – even when our arms felt like they were about to fall off! There’s no denying the class is challenging but it’s also fun and there’s no risk of getting bored. We’ll be back!
AT A GLANCE
What’s the concept? A high-intensity 45-minute circuit using battle ropes, the ViPR, BOSU balls and hand weights.
How much is it? The class is only open to members of Equinox. Monthly membership is £180.
Where can I get more info? Visit equinox.com/clubs/Kensington.
Difficulty? Whipped! is aimed at all fitness levels, but steel your nerves for
a tough session!
Health and fitness with Tiffiny Hall KIck-start the New Year with some fresh inspiration from our January 2017 cover model Tiffiny Hall. We chat to her about all things health, fitness and motivation.ON THE MEANING OF FITNESS:The meaning of fitness for me is, well, fitness with meaning. You have to train with purpose. W eight loss and changing body shape isn’t enough because weight comes and goes and body parts come in and out of fashion, like round bums. The deeper the meaning, the more powerful the motivation
In a perfect fitness world, you’d warm-up, you’d cool-down, you’d cross-train, you’d do intervals, and, oh, yeah, a laundry fairy would come wash your gear so you never had to wear a sweaty sports bra two workouts in a row. ;
But alas, if you’re like most women, you live in a fitness world where managing to cram in a few minutes at the gym is about as good as it gets. And when you do manage to make it to the gym—and log your usual 20 minutes on the treadmill—you wonder if you’re sacrificing results or risking injury by always doing the same old thing.
We took a look at seven common fitness habits to see which ones are forgivable—and which ones you should definitely change.
Related: How to Get Rid of Cellulite Fast
Habit: You never warm-up.
Unless you’re about to compete in an intense activity, skipping a warm-up—a preliminary, easy workout—won’t likely hurt you. And in some cases, a too long warm-up can actually decrease workout performance, finds research published in the Journal of Applied Physiology. According to the study, cyclists who warmed up extensively ended up sacrificing their performance. The athletes faired better with a shorter, more leisurely warm-up.
“It depends on what you’re doing,” Dr. Robert G. Marx, an orthopedic surgeon with the Hospital for Special Surgery in New York City, said. “You want to warm-up if you’re playing a sport that involves sprinting, such as soccer.” ;
In that case, start with a few minutes of low-intensity dynamic (movement-based) exercise, such as 10 yards of skipping, backwards running, or lunges, said Tom Holland, an exercise physiologist and author of “The 12-Week Triathlete.” ;
For walking or weight training, it’s OK to skip the warm-up but start out easy.
Habit: You skip workouts if your muscles ache.
Muscle aches occurring a day or two after a strength workout is a sign of delayed onset muscle soreness (DOMS), which can also happen if you’ve tried a new exercise move or worked out more intensely. And it’s totally normal, as in no need to ride the couch for days of recovery. ;
“DOMS is believed to be caused by microscopic tears within the affected muscle fibers,” Dr. C. David Geier, Jr., an orthopedic surgeon and director of sports medicine at the Medical University of South Carolina, said.
And there’s no need to skip your workout entirely, Geier said. ;
“Simply choose lighter cardio workouts that increase blood flow or practice gentle stretching of the sore muscles.” ;
Just avoid aggravating the sore muscles with the same exercises, Geier said, as it could cause muscles to remain sore for a longer period of time. The caveat: if you’re in pain, not just sore, don’t power through. ;
Habit: You work through pain.
The muscle aches and soreness of DOMS is one thing, but a sharp or persistent pain that worsens over time may be a sign of something more serious. If you continue to push through pain it can worsen over time and be harder to heal, Marx said. ;
“Generally, you don’t want to work out when something just ‘doesn’t feel right,’ which most people can tell.” ;
Listen to your body. The amount of time off that you lose recovering from an injury is far longer than heeding your body’s warning and going easy in the first place, Marx said. For example, an ACL tear can take three to four months to heal after surgery, Marx said. See a doctor if the pain lasts longer than reasonably expected (this varies depending on the injury) or worsens over time. (What to do about calf pain)
Habit: You don’t cool down.
The verdict: Forgivable
When you barely have time to work out, cooling down for another 10 minutes seems like time better spent elsewhere. And in most cases it is. Failure to cool down won’t negatively impact you, Geier said. ;
“However, cooling down for a few minutes allows the heart rate and blood pressure to gradually return to normal and may also keep lactic acid from building up in the fatigued muscles.” ;
A cool-down help flush out the metabolic byproducts that cause that uncomfortable burning sensation in your muscles after a hard workout. And while cooling down isn’t crucial, if flexibility is a goal, you may want to take five minutes at the end of your workout to lightly stretch after a gradual cool down period. ;
“Muscles stretch easier when they’re warm,” Geier said. ;
Habit: You don’t stretch before a workout.
The verdict: Forgivable
Skipping stretching before exercise is not only forgivable but may even be recommended, according to a recent study published in The Journal of Strength and Conditioning Research. The study shows that stretching prior to weight lifting may make you feel weaker and more off-balance during your workout—two things you could do without when you’ve got dumbbells teetering over your face. ;
Another analysis of data published in the Scandinavian Journal of Medicine Science and Sport finds that stretching before exercise is generally unnecessary. ;
“Studies also show that stretching does not prevent injury,” Marx said. “If strength is your goal, you’re better off using the time for strengthening and core exercises.”
That said, it’s important to maintain flexibility overall—you just don’t have to do it before exercise. Stretch in the morning or before bed (it feels great!) or take a weekly yoga class to limber up. ;
Habit: You machine hop without a plan.
The verdict: Forgivable
Hopping from machine to machine without a real plan has its pros and cons, Holland said. ;
“On the upside you have built-in ‘muscle confusion,’ which means your muscles won’t adapt easily to your routine,” Holland said. “On the downside, unless you’re an advanced exerciser, you need to develop a sound strength base before you can build on it. Jumping around doesn’t allow for that.” ;
Holland says you need a certain amount of consistency before you make changes if you want to develop lean muscle tone. He recommends sticking with one routine for four to six weeks to develop that benchmark of strength and to learn proper lifting techniques.
Habit: You stay within your comfort zone.
The verdict: Regrettable
Staying within your comfort zone means you’re not challenging yourself enough to create results, says Holland. ;
“We tend to do what we like. But if you only do the exercises you like (which are usually the ones you do well) you’re not going to burn as many calories and you’ll just reach a plateau.”
;Comfortable exercises such as gentle walking or using light resistance may offer low-level heart benefits but little else. ;
“The truth is, exercise isn’t always fun,” Holland said. “If you want results, a sense of accomplishment is fun.” ;
Holland recommends exercising at about a seven intensity on a scale of one to 10 (for cardio as well as resistance training). “You should be uncomfortable, but it’s not unbearable. For cardio this means you can talk, but it’s difficult,” he says.