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FITNESS AND HIIT

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HIIT Cardio Workout To Burn Fat

HIIT Cardio workout to burn fat

Cardio Workout To Burn Fat.

Aim for 40 seconds for each exercise and 3 Rounds. the cardio workout is designed to burn fat through various bodyweight exercises. You'll also need a jump rope. To increase the intensity of the exercises aim to increase speed during the time set! The workout is made up of mountain climbers, plank tuck jumps, high knees and jump rope and can be completed anywhere. Combine workouts with optimum nutrition for best results.

Mountain Climbers

Begin in a push up position  with your hands beneath your shoulders and balancing on your toes.Engage your core. Your body should form a straight line between head, hips and feet
Bring your right knee in towards your chest, as you move your right leg back to your start position bring your left leg up towards your chest. Keep switching legs and build momentum to complete all reps.

Plank Tuck Jumps

Begin in a high plank with your hands directly under your shoulders and resting on your toes. Your body should form a straight line between head, hips and feet
Avoid letting the back drop and keeping your core engaged jump outwards and back in again to complete one rep. To perform the tuck jump, jump in towards your chest with feet landing inside your arms and back out again into a high plank.

High Knees

Begin by standing in an upright position with feet shoulder width apart. Place your hands palm down in front of you and keep your core engaged. Bring your right knee up at speed towards your right palm and back down again. Switch at speed to your left knee and bring it up at speed towards your left palm. Continue to alternate as though you are hopping.

Jump Rope

Begin in a standing position holding the handles of the jump rope loosely in each hand and elbows by you sides with the jump rope behind you. Turn the jump rope over your head and under your feet by raising your heels to complete one turn.

15 Minute Ab & Core Workout

 

15 Minute ab and core workout

The Ab & Core Workout You Can Do Anywhere.

Ladies before you begin the flat stomach workout remember to engage your abs by drawing in belly button to spine to optimise your workout. Begin with a plank hold for 30 seconds. then move on to bird dog and aim for 12 reps each side. this is followed by the russian twist 16 reps. Keep feet on the ground or for more challenge you can raise your feet slightly. The next exercise is seated v tucks. If you're a beginner you can keep your hands on the ground for more balance. If you want to challenge yourself you can raise your hands from the ground. Move on to Ab Bikes 16 reps and complete the exercise with mountain climbers 30 reps. Aim to complete 3 rounds.

Plank Hold 30 seconds

Plank Hold

Begin in a high plank with your hands directly under your shoulders and resting on your toes. Engage your core and form a straight line between head, hips and feet. Avoid letting the back drop and keeping your core engaged hold the position.

Bird Dog 12 reps each side

Bird Dog

Start on your hands and knees with hands and shoulders aligned and knees and hips aligned. Contract your abs and stretch out your right arm and left leg, keeping both straight. Keep your neck and spine aligned and bring both the outstretched arm and leg in towards your chest. Extend back out and repeat.

Russian Twist 16 reps

Russian Twist

Begin in a seated position. You can also raise your feet from the ground. Clasp hands together and engage your core. Lean back at a 45 degree angle and rotate your core to the left then to the right.

Seated V Tucks 12 reps 

Seated V Tucks

Begin in a seated position and engage your core. Place hands by your sides on the ground or stretch your arms out in front of you. Lift your legs to a 45 degree angle.
Hold and stretch your legs straight in front of you, then return to the 45 degree position to complete one rep. Keep straightening and bending your legs until reps are complete.

Ab Bikes 16 reps

Ab Bikes

Lay on the floor and put your hands behind your head. Lift your shoulders from the ground.
Bring your right elbow towards your left knee. Alternate and bring your left elbow towards your right knee.

Mountain Climbers 30 reps

Mountain Climbers

Begin in a push up position  with hands beneath shoulders and balancing on your toes.
Engage your core and form a straight line between head, hips and feet.
Bring your right knee in towards your chest.As you move your right leg back to your start position bring your left leg up towards your chest. Keep switching legs and build momentum to complete all reps.

 

How To Gain Weight | Beginners Guide

How to gain weight

How to Gain Weight

If weight gain is a goal, whether this is gaining weight by building muscle or you are underweight and want to gain weight, you can do this in a healthy and safe way by following these tips!

1.Focus on Protein

Lean protein helps to build muscle and burn fat by speeding up the metabolism. Protein at every meal will help to gain weight and build muscle. Fish like Salmon and Tuna are good sources of protein. Nuts and yogurt are also good snack options and good protein sources. Drinking protein shakes can also help to build muscle.when combined with an exercise program.

2.Eat Healthy Foods

Aim for complex carbs, healthy fats from nuts and nut butters and lean protein and fiber found in fruit and veg.

3.Aim for a Calorie Surplus

Aim to eat more calories than you burn. The focus should be on healthy nutritionally dense foods that fuel the body and help to give energy and build muscle.

4.Eat Regularly

Eat at least 3 regularly spaced meals and 2 to 3 snacks or smaller meals throughout the day.

5.Workout Consistently

Workout with weights to build lean muscle. Consistency is key. Make sure the weight is heavy enough to challenge the muscles and aim for low reps with a heavy weight.

Do you have any tips for gaining weight? Connect on Instagram and Share!

12 Amazing Pre and Post Workout Meals

Pre and Post workout Meals

Pre and Post Workout Meals.

Eating pre and post workout meals and getting the right balance of macros for you will help to fuel your workout, build & repair muscle, burn fat, give you energy and replace lost energy through your workout allowing for faster recovery.  

These foods are great as pre and post workout meals and snacks.You can also meal prep your snacks to save time during a busy week. Focus on slightly more carb intake with protein before your workout and switch to more protein with fewer carbs post workout. The 

1. Veg like Carrots or Cucumber with a tablespoon of 100% Natural Peanut Butter.

2. Hard Boiled eggs on Whole Wheat Toast.

3. Peanut Butter with Whole Grain Crackers.

4. Lean Chicken or Fish with Quinoa and Veg.

5. Oats with Almond Milk.

6. Coffee, Green Tea or Water for Hydration.

7. Fruit like Apple or a Banana.

8. A Banana with 2 tbsp of Natural Peanut Butter or other Nut Butter.

9. Veg with Hummus or Greek Yogurt.

10. A Banana and Peanut Butter Almond Milk Smoothie.

11. Half an Avocado on Whole Grain Crackers.

12. Tuna on Whole Grain Toast.

What pre and post workout meals do you eat? Connect with the Community on Instagram and Share!

 

How To Stop Binge Eating in 5 Steps

How to stop binge eating

How to Stop Binge Eating.

Binge eating is when you consume large amounts of food at certain times of the day and can't control how much you eat. It's not the same as overeating and if you think you may have a tendency to binge eat, read on for the steps to follow and regain control of your food.

Balance Your Eating Habits by Following These Steps

1. Keep a Food Diary

Write down everything you eat and drink on a daily basis and at what times. Look back over your diary on a weekly basis and see where you can make changes for the week ahead.

2. Plan Your Meals

Plan meals ahead of time, avoid 'diets' and make healthy lifestyle changes to your meals that stick. Eat more whole foods, focus on lean sources of protein, complex carbs, fiber, and healthy fats and balance meals throughout the day to avoid extreme hunger.

3. Clear the Cupboards

Remove foods which you binge on from all kitchen cupboards and avoid replacing them during your next grocery shop.

4. 80/20 Rule

It's fine to have the foods you enjoy at least 20% of the time when you're eating healthy 80% of the time. Remember being on a strict fitness and diet routine can actually trigger binge eating.

5. Support

Find a qualified professional if you feel you need support in breaking a binge eating cycle.

 

Have you experienced binge eating? How did you overcome it? Connect on Instagram and Share!

 

How To Lose Arm Fat | Step by Step Beginners Guide

 

How to lose arm fat

How To Lose Arm Fat.

Although it's not possible to spot reduce fat from the arms. It is possible to reduce fat on the body as a whole and tone the arms with targeted arm exercises to build and define lean muscle.

Focus on Nutrition

Nutrition is key when it comes to losing body fat. Focus on nutrient dense meals which help to build muscle, burn fat and provide you with sustained energy levels throughout the day.

You can try adding the following to your meals.

1. Lean protein which you'll find in chicken and fish like salmon and mackerel.

2. Fiber from sources of fruit and veg.

3. Complex carbs which you'll find in wholewheat pitta, brown rice or popcorn.

4. Healthy Fats from dried nuts or avocado.

5. Hydration from water, green tea and coffee to speed up the metabolism and can help burn fat.

If weight loss is a goal try reducing or eliminating the following types of foods if you're trying to lose weight. You'll see and feel benefits inside and out by consuming less of these foods.

1. Refined sugars and carbs from biscuits, white bread, cakes and sweets.

2. Too much salt causes water retention Watch out for salt in processed foods or try reducing/eliminating added table salt.

3. Unhealthy saturated and trans fats from processed foods or takeaways.

4. Fast food and processed food which is high in salt, sugar and unhealthy fats.

Focus on Workouts

A combination of Cardio and resistance training will help to burn fat all over including the arms.

When working out try to focus on targeted exercises which workout biceps, triceps and shoulders through a combination of compound and isolated exercises using bodyweight and dumbbells and other equipment for fully toned and defined arms.

Focus on isolated bodyweight triceps exercises like triceps dips, triceps dip pulses, triceps push ups or by using a dumbbell you could try triceps overhead extensions and kickbacks or skull crushers. All these exercises will help to tone the arms along with compound movements like pushups.

What have you tried to get rid of arm fat? Connect on Instagram and Share!