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Posts Tagged ‘Strength training’

Watch the muscle boys

December 13, 2012 Leave a comment
Dang Nguyen at L.A Fitness

Dang Nguyen at L.A Fitness (Photo credit: Wikipedia)

 

I love weight-training. There’s something uber satisfying about the burn and the ache afterwards. I know, I know, I need to do cardio too. But if I’ve had a bad day, you’ll find me in “muscle beach” with the boys at FX Leisure.

 

And as much as their grunting and weight-dropping drives me loopy, watching the serious beef-cakes do their workouts you can see some great exercises!

 

So next time, you’re in there, take a good look at the muscle-bound and see what exercises they’re doing to train.

 

But remember, for them, it’s as much about being seen to be lifting heavy weights as it is for training. So their form is often bad, with swinging arms, back bending and ineffective movement.

 

So, keep your weights lighter, do more reps but keep your form correct for your exercise. Yes, you’ll be lifting less, but you’ll be working your muscles correctly, and more importantly not storing up injuries.

 

 

Simplyshredded.com fat burning tips

July 19, 2012 Leave a comment

 

I’m always on the lookout for advice from people who actually know what they’re talking about.

So, I stumbled across SimplyShredded.com the other day and I’ve become a bit obssessed with their site ever since. It’s absolutely packed full of really good tips, great inspirational photos, and research-based advice and recommendations. I’m pretty sure they won’t mind me sharing an article I found on there, about the rules of fat-burning, based on proper clinical research, not voo-doo, witch-craft or old wives’ tales like so much of the ‘expertise’ on web.

If you want to read about it in far more detail head to http://www.simplyshredded.com

 

What you eat

1) Proteinhigh protein diets make you feel full, and research showed that people eating high protein diets for eight weeks lost significantly more bodyfat, particularly abdominal than those on lowfat / high carb

2) Slow digesting carbs – if you are reaching for carbs opt for slow digesting ones like brown rice, oatmeal and wholewheat bread – they keep insulin levels steady

3)Some fats promote fat loss. Choose fatty fish like salmon and trout as well as other sources like olive oil, peanut butter and walnuts to boost your fat loss

4)Eggs – their packed with protein to promote muscle strength and mass

5)Grapefruits – drinking 8oz of juice  or eating half a grapefruit three times a day can boost fat loss

6)Milk – dairy is rich in calcium which can spur fat loss, particularly around your abs

7)An apple a day – they’re a great slow digesting carb with beneficial antioxidants, apple polyphenols have been found to boost muscle strength, endurance and fat loss

8)Feeling hot hot hot – hot peppers contain capsaicin which has been shown to promote calorie burning at rest, as well as reducing hunger and food intake. It’s effects are greatest when combined with caffeine, and it boosts fat burning during exercise

9)Go nuts– a diet rich in almond fat has been shown to increase fat loss, particularly around the abs. Brazil nuts, macadamias and walnuts work well too

10)Multi-organic – organic produce has more beneficial nutrients such as omega 3 fatty acids and CLA – both of which have been shown to help you drop fat

11)Add avocado – they’re rich in monounsaturated fat and mannoheptulose, a sugar that blunts insulin release and helps calcium absorption, critical for fat loss

 

What you drink

1)Green tea – prevents norepinephrine being broken down, a hormone which keeps your metabolism high

2) Black tea – reduces cortisol levels which encourage fat storage

3) Oolong tea – enhances metabolisms due to polyphenols

4) Water – drinking two cups of cold water can boost metabolic rate by 30% – due to increase in norepinephrine

5) Energy drinks – some boost fat loss. Those containing caffeine and EGCG from green tea extract

6) Whey protein – drinking protein shakes between meals enhances muscle growth and fat loss

7) Soy protein – is a fat burner possibly due to decreasing appetite and calorie intake

8) Get thick – whipping up the protein shake so it uses less water leads to more prolonged reductions in hunger

9) Not so sweet – diet drinks mess with your brain’s ability to regulate calorie intake

 

What supplements

1) Green tea – EGCG from the supplement is absorbed more effectively than from tea, 500mg in the morning and afternoon

2) CLA – aids fat loss and enhances hypertrophy and strength gains

3) Omega – 3 – promotes fat loss enhanced by exercise

4) Astaxanthin – it protects the systems that transport fat into the mitochondria of muscle cells.

5) Carnitine – it carrys fat away from the mitochondria cells, where it’s burned away for good

 

The way you train

1) Go heavy – training with heavier weights for fewer reps produces a greater rise in resting metabolic rate

2) Go light – training with lighter weights burns more calories during your workout

So – combine the two – do two sets with heavy weights, two sets with lighter weights

3) Rest less – Rest for around 30s between reps and you’ll burn 50% more calories than if you rest for 3 mins

4) Force it – Rep to failure, forced reps then static contraction causes more body fat loss than a lower intensity programme

5) Be free – free weights burn more calories than machines – because you’re using your stabilizer muscles too

6) The need for speed – Fast reps burn more calories. choose a weight around 30% of your one-rep max. Do 3-8 fast reps then 2-3 sets of slower reps

7) Tune in – listening to music boosts your workout intensity

 

Cardio

1) Go after – do your cardio after the weights, you burn significantly more fat – even if it’s just for 15 mins

2) HIIT it – the best way to burn fat is through high intensity interval training

3) Stagger it – intermittent cardio burns more fat and calories than continuous exercise

4) Fashionably late  – training in the evening boosts your postworkout calorie burn

 

Other rules

1) Take a picture / keep a diary – they’re motivating so keep a record of your journey, as well as an honest account of what you’re putting in to your body

2) Portion – eat large portions of lean protein and smaller amounts of starchy carbs

3) Beauty sleep – if you sleep for 5 hours or less you’re more likely to put on 30 plus pounds. Try to get 7-9 hours every night to enhance recovery and aid health

4) Chew it – chew gum between meals, you’ll eat less

5) Vibe – power plates burn fat