“Believe you can & you are already half way there!!”
Try to have protein with every meal EG: Protein shake, Lean Meats, Fish & Natural Yogurt to help aid with fat burn.
Eat smaller meals more often. Aim for 4/5 meals a day to keep your metabolism high and stop you storing fat.
To Increase your strength you should be performing between 5/8 reps per set. To increase muscle size you should perform 8/12 reps per set.
When doing cardiovascular exercise you can calculate your maximum heart rate by taking away your age from 220.
“When you get one more rep than last time – That’s Fitness!!”
A 20 minute bike ride is all you need to burn off a chocolate bar, cappuccino or 175ml glass of wine
Remove fruit juices from your daily diet. Although they provide a certain amount of Vitamins & Minerals they are also packed with fructose. This causes insulin levels to rise and your body to store fat rather than burn it.
Include compound exercises in your workout. Compound exercises are multi-joint movements which require several muscles to work at one time. These include squats, deadlifts & the bench press.
Squats: Squats engage many muscles in the lower body and core. Including the Quadriceps, Hamstrings, Calves & also the Glutes & Lower back.
“A goal without a plan is just a wish”
Take a 10 minute walk after dinner. Studies suggest light post meal exercise can lower blood sugar and stop storing fat.
Eating at least two super-foods in each meal can help boost your metabolism, increase fat burning, up your energy levels and keep you feeling fuller for longer – IE: Green Leaves, Avocado, Berries, Cinnamon, Nuts, Salmon or Eggs.
To consistently see gains in either size or strength, change your exercise routine every 8 weeks. Changing the exercises you use, the number of reps performed or the time of day you exercise will prevent an unwanted plateau.
Squats: Dropping your hips below the level of your knees during a squat raises glute engagement by 1.5 times more than when you reach only a 90 degree knee bend.
Mint Chocolate Cookie
Protein Cookies are a delicious baked cookie with over 50% protein content. This great tasting soft cookie provides a fantastic alternative to protein bars and shakes with over 37g of protein per 75g cookie.
Protein Cookie Benefits
The high protein content of Protein Cookie will contribute to the growth and maintenance of lean mass.
Who are Protein Cookies Suitable for?
Protein Cookies are ideal for anyone looking to increase daily protein intake and are looking for a quick protein snack on the go. Protein Cookies make a great tasting supplement for around training or throughout the day.