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Monthly Archives: February 2017

Get Sexy Hips

Please consult your physician if you have a history of arthritis, knee or joint pain before you begin this fitness routine. I thought I’d stick this little disclaimer in here just as a precaution that the variation of squats I describe might feel to taxing on the knees.

I, now, present to you Fit Fem Flash Hip Madness fitness routine performed in just 5 minutes. You need nothing but a bottle of water. Get ready to burn off and reduce hip fat!

Perform the following exercises for 20 seconds each with 10 seconds rest in between for 2-3 rounds.

1.Frog Jumps – Start by standing up with feet shoulder width part and toes and knees facing forward. Squat down till your hips are comfortably at its lowest position (knees over the ankles, not over the toes). Leap up and jump forward to land back into that same squat position. Leap again backwards back into squat. Repeat.

2.Curtsy Squats with Hip Abduction – Same stance as frog jumps, but this time, cross your right leg behind your body and to the left. Bend your knees at 90 degrees with toes and knees face forward. As you stand squat back, return to position and left that same leg out to the side as high as you can without compromising your hip position. Return back to squat position and repeat. Keep your left leg straight and knees soft. Perform these for 20 seconds and then repeat on the other leg.

3.The Skater – Begin with your feet a bit wider than shoulder width. Take a leap to one side of your body landing on one leg and having the other leg lifted behind your body. Then switch and jump to the other side and land on the other leg. Swing your arms as you leap to add that extra momentum in your skating and to provide balance during the movement. Keep your core muscles tight throughout.

4.Sumo Squat Knee Ups – Stand with your feet a little wider than shoulder width apart while your toes and knees facing a bit outward (there is a slight turn out here). Push your hips back and squat down, keeping your chest open, shoulders down and back straight. Squat down comfortably at the lowest point without compromising your knees’ position. As you start to stand back up, shift your weight to one leg and bring the other leg’s knee up towards your upper body. Return back to position and repeat on the other side. Keep your abdominals contracted the whole time

Sexy Silhouette in Few Weeks

  1. Eliminate all the packaged and processed food stuff from your diet during the next four weeks. This will bring your liver into action, which is the main detoxification channel.
  2. Make sure that you eat at regular intervals. You should eat three meals and two additional snacks, one mid morning and the other mid afternoon to avoid sugar dips.
  3. Increase your water intake to a minimum of two liters per day. Avoid caffeinated drinks and swap tea and coffee with decaffeinated editions viz. herbal teas. Catalyze your water by adding cucumber slices or squeezing few lemon drops.
  4. Eat slowly chewing food to a fuller extent. This will help improve the digestion process, as saliva contains digestive enzymes.
  5. One treat a week is allowed. This may contain a small glass of red wine, a small piece of dark chocolate, lemon sorbet or a small quantity of frozen yoghurt.

Expecting quick results after joining a fitness gym Singapore! Try one of the following meal ideas.

Breakfast Ideas

  • Oats – 50g with Almond milk – 70 ml and mixed seeds – 1 tablespoon
  • Sugar free granola – 50 g with natural yogurt – 1 small pot
  • Rye toast – 2 slices with nut butter
  • Wholemeal toast – 1 slice with egg poach – 2 no. and some spinach

Lunch Ideas

  • Wholemeal bread chicken sandwich having one grilled chicken breast and tomato.
  • Half carton of fresh lentil soup along with a whole-meal roll.
  • Pasta salad using 100g of whole-meal pasta, one chopped salmon fillet along with a handful of wilted spinach and two tablespoons creme fraiche, with lemon and parsley garnish.

Dinner Ideas

  • Bean stew made with half tin of mixed beans, clove garlic – 1, tomatoes – ½ tin, carrot – 1, courgette – ½, paprika – ½ teaspoon, cinnamon – ½ teaspoon
  • Grilled steak – 100g, served with steamed kale and half of sliced and baked sweet potato
  • Minced lamb – 100g cooked in half a jar of fresh tomato sauce, one red onion, one clove garlic and one chopped carrot altogether served with brown rice – 50g and mixed salad leaves – ½ bag

Get Out Of Gym

If you are doing some heavy weights warm up first. Don’t rip a tendon by going hell for leather straight away like a friend of mine’ s did. You should spend 3 to 5 minutes walking or utilising the cross trainer. Similarly warm down afterwards – lactic acid builds in the body when body building. You should casually use the treadmill or the cross trainer at the end of your routine. Particularly if you are building muscle, it is good also to stretch. Body builders are renowned for being stiff.

Ideally, the gym should be a stones throw away from where you live or work. In other words, it should be accessible. There is no point joining a gym, which is off the beaten track and takes 45 minutes to get to. I mean are you really going to go there three or four times a week?

Use the gym. The gym has been set up to be used and indeed, you have paid your weekly monthly or annual subscription to the owner. Many gym owners do not really care if you reach your fitness goals. Neither are they massively concerned about whether you use their premises or not. They want your money! So, the motto is if you to pay you go! Many fall into the backwater of going for a couple of months and then quitting. Remember if you have goals it is more difficult to quit. When you do go make a commitment to going 3 or 4 times a week, concentrating on different muscle groups on alternate days.

Food and supplements: Just because you go to the gym don’t stuff your face with just anything. Many do workouts in the gym and then sabotage their progress by eating sweets, burgers and stuff that is not good for you. It is not going to work for you unless you make a sacrifice. Eating a banana half an hour before raises your potassium levels and staves off cramp. Lean meat and chicken is always good for you if you are body building, as is fish – particularly if its oily. The oil in fish helps to lubricate your joints. Do not forget water too. The effects of water are underestimated in weight lifting ,before during and after exercise. A good vitamin supplement also helps particularly if it has oil in also. Whey protein too is fantastic if you want to mount your muscles. A good health food store shop should be able to help you out.

Maximum Fat Burning Effect

Total Body Exercises For Better Results

One of the reasons people choose to do isolation exercises is to try to work on that specific area. This will work for weight training but for losing fat, you cannot spot reduce!

You cannot do specific exercises with the mindset of burning the fat off that area. Crunches will not get rid of your stomach. To maximize fat burning, you should perform compound movements that involve multiple muscle groups. A good example would be to try close-grip, or diamond push-ups, will use more muscles and burn more calories than doing a tricep kickback. Another example would be to do squats instead of leg extensions. The more muscles involved in an exercise will require more energy(calories) to be used, resulting in maximizing fat burning.

Interval Training Burns To Maximize Fat Burning

There is a big difference between doing cardio exercises and really doing cardio exercises. The key to maximize fat burning with cardio is intensity. You can be on a treadmill for a couple hours, but if you have it at a low level, you really are just wasting time.

One of the best methods to maximize fat burning is high intensity interval training(HIIT). An example of interval training would be to run for a minute, walk on an incline for a minute, and then repeat. A typical HIIT training can last for about 20 minutes and would be more effective to maximize fat burning than an hour of low intense treadmill session. There has been scientific proof that show this method works.

The great thing about high intensity interval training is that you can use it in any form of exercise you do. A simple walk around a park can turn into a walk,run,walk, method maximizing fat burning outside. The great thing about exercise is there is not one way that it ghas to be done as long as it is done correctly. Be creative and maximize fat burning your way!

Rest and Recover

This is often an overlooked aspect of exercise but rest is extremely important. If you live a busy and stressful life than this is even more important. I have written a post just for this specific topic because it is so important. It’s critical to note that all your results come when the body is at rest – recovering from the intense bout of exercise it just went through. If you never give your body rest, allowing it to recover, you’ll never see the results you desire and you won’t be able to maximize fat burning.

A good idea to help recover and to maximize fat burning is to use one day a week as a non-workout day. You should take yourself away from training and enjoy yourself. Use it as a reward to a week of high intense workouts that you had to maximize your fat burning.