Fitness TIPs of the week

“Push through those last few reps, with struggle comes progress”

Weight Loss:

Eat Watercress. It has hardly any calories & has a great peppery taste. Gram for gram it contains more calcium than milk, more vitamin c than oranges, more iron than spinach and more vitamin e than broccoli. A power food!!!!

Diet Tip:

Prepare meals in advance so you are ready for tomorrow. Fail to prepare, prepare to fail.

Strength Tip:

By focusing on your weaknesses you will see bigger improvements.

Exercise Tip:

If it aint hurting, it aint working!!

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Fitness TIPs of the week

“Don’t count the days, make the days count”

Weight Loss:

Consume the most carbohydrates around breakfast and around your workout to provide energy.

Diet Tip:

Swap your morning cup of tea for green tea. Increasing your metabolic rate and it has fat burning properties.

Strength Tip:

You will build more muscle if you focus on the larger muscle groups. EG: chest / back / legs

Exercise Tip:

Chart your progress when exercising to keep motivation.

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Fitness TIPs of the week

“Believe you can & you are already half way there!!”

Weight Loss:

Try to have protein with every meal EG: Protein shake, Lean Meats, Fish & Natural Yogurt to help aid with fat burn.

Diet Tip:

Eat smaller meals more often. Aim for 4/5 meals a day to keep your metabolism high and stop you storing fat.

Strength Tip:

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.

Exercise Tip:

When doing cardiovascular exercise you can calculate your maximum heart rate by taking away your age from 220.

 

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Fitness TIPs of the week

“When you get one more rep than last time – That’s Fitness!!”

Weight Loss:

A 20 minute bike ride is all you need to burn off a chocolate bar, cappuccino or 175ml glass of wine

Diet Tip:

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.

Strength Tip:

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.

Exercise Tip:

Squats: Squats engage many muscles in the lower body and core. Including the Quadriceps, Hamstrings, Calves & also the Glutes & Lower back.

 

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Fitness TIPs of the Week

“A goal without a plan is just a wish”

Weight Loss:

Take a 10 minute walk after dinner. Studies suggest light post meal exercise can lower blood sugar and stop storing fat.

Diet Tip:

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.

Strength Tip:

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.

Exercise Tip:

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.

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