One of the best ways to stay motivated is to see for yourself the changes that your fitness programme is achieving -when you can see that you have less body fat, your limbs feel stronger and firmer and that you have more energy it makes you want to continue with your programme and push yourself even harder…..
Posts Tagged ‘Burn Fat’
Strip Fat in 4 Weeks – Top Tips
May 12, 2011
Pick 4 weeks where you have a ‘gap’ in your diary of social events to ensure you do not get tempted!
Drink
No Alcohol, at all!
Drink 2 litres of water per day – No fizzy drinks!
In addition, drink at least 2 cups of green tea per day.
Food
No carbs after 6pm (unless you can fit this around your training program) – so carb up during lunch if you need to.
Always eat Breakfast, Lunch & Dinner.
Stick to the recommended daily calorie allowance (2500cal men, 2000 cal women).
Snack Healthy – No chocolates/sweets/potato chips – Snack healthy with fruit & nuts.
Workout
Do at least 3 hours of pure cardio workout per week in addition to your weights workout (aim to burn 500 calories during a workout).
Try to work as many muscle groups as possible in your exercise routine not just the Abs.
Sunday Workout Motivational Video
April 10, 2011If your having trouble getting motivated today watch this video & turn it up LOUD…
Beautiful Beach Body – Week 3
April 6, 2011
Arms
Are you fed up of sporting bingo wings and feel uncomfortable with your arms on display? Then make this summer different and wear vest tops and sleeveless tops with confidence with our workout guide below on how to achieve the perfect slim and sculpted arms.
It is a myth that you need to use heavy weights in order to make your arms toned and beautiful. Muscles work in pairs -when one muscle contracts, the opposite muscle relaxes, so it is important to work opposite muscle groups in equal balance. This means when you work your biceps you need to ensure you work your triceps too.
What you will need
How Many?
If you are a beginner you should aim for 2 sets of 10 to 15 reps. once you are able to carry this out comfortably then increase this to 3 sets of 15 reps.
The Bingo Wing Fighter
This exercise will target the wobbly bit on the underside of your upper arm.
Stand with feet hip width apart, holding your dumbbell in each hand by your sides and squat so that your dumbbell is just in front of your feet. Return to standing position quickly pulling your dumbbells up so that they finish either side of your chin. Your elbows should be high and out to the sides, ensuring your back is kept straight throughout the exercise.
Triceps Extension
This exercise will work your triceps.
Kneel on the floor with your back straight. Hold your dumbbell in your right hand and extend it up to the ceiling. Lower the dumbbell to your shoulder blade. Extend your arm to the ceiling but be careful not to lock your elbow. Repeat exercise with your left arm.
Front Raises
This exercise will work your shoulders.
Stand with your feet hip-width apart, holding a dumbbell in each hand with the palm of your hand facing down. Keep your arms in front of your thighs with a slight bend in your elbows. Lift your right arm by rotating out 90 degrees (up to your shoulder height) and then lower it again with control, repeat with your left arm ensuring that your don’t swing your body to lift either of the dumbbells up.
The Upper Arm Toner
This exercise works your triceps, biceps and also your shoulders.
Sit upright on a bodyball, with your legs slightly apart for balance. Hold your dumbbell in your right hand above your head and with your left hand on your hip. Bend your elbow and lower your dumbbell behind you, until it touches your shoulder blade. Lift back up to your starting position, repeat this for the duration of your sets of reps and then repeat with your other arm.
Double Punch
This exercise is great for working biceps, triceps, shoulders and also your forearms.
Sit upright on a bodyball holding a dumbbell in each hand at chin height, your arms should be bent in tight to your body. Press both dumbbells out in front of you and repeat again. Lift both dumbbells up above your head until your arms are completely straight, palms inwards. Lower then repeat this again, This four move sequence equals one rep.
For best results
Carry out the exercises slowly; speeding up will cause you to use speed rather than your strength.
Beautiful Beach Body – Week2
March 29, 2011
Legs 11
If you’re looking for those perfect pins to display in shorts this summer, then look no further than SuperFitDirect’s leg exercises below. If you train your legs with these exercises 2-3 times per week and work to improve the amount of sets and reps you can do as well as the weight, your legs will shape and tone up in time for summer. To burn of fat from legs you need to also incorporate the exercises with some cardiovascular exercises such as running, cycling or an exercise class.
Equipment
Chair
Inner Thigh Squeeze – (Inner Thighs) 2 sets of 20 reps
Place both hands and knees on your body ball, keep your feet on the floor for balance. Most of your bodyweight should be resting on the ball. Squeeze your knees together into the ball, hold this squeeze position for a second before relaxing but knees in contact with the ball. Repeat for remaining reps.
Side Lunge to Touch -(Inner and outer thighs) 10 reps alternating legs.
Stand with both feet together and your hands by your side. Take a large step to your right, when you place your right foot down, bend your knee and push your bum back as you lower your foot to the ground Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands then, push back up to your starting position and repeat on your left leg.
Perfect pins -(Thighs) 1 minute
Lie on your side and support your head with one hand. Lift your top leg and place you foot onto a chair. Very slowly, lift the lower leg to touch the underside of the chair, hold for a few seconds, lower several inches, then lift straight back. Continue for 30 seconds then switch legs and repeat.
Thigh and Calf squat – (Hips,thigh,calves and bottom) -2 sets of 20 reps
Stand with your feet slightly wider than shoulder width apart, toes pointing out at 45 degrees. Put your hands on your hips. Bend your knees to 45 degrees and lift your heels off the floor, while squeezing your bottom tight. Slowly lower your heels back and straighten your legs.
Calf raise with dumbbells – (Calves and ankles) 2 sets of 20 reps
Stand with your feet hip -width apart with a dumbbell in each hand. Raise yourself into your tiptoes, keeping your weight evenly distributed between your big toe and little toe on each foot. Slowly lower your heels back to the ground.
Side leg lift- (outer thighs)
Lie on your side in a straight line with your leg on top of the other. Lift your top leg up towards the ceiling and then lower it with control. Pull your tummy into your spine and squeeze your bottom throughout the exercise. Repeat on the other side.
Sale on all Yoga & Pilates equipment!
March 28, 2011
Come & visit http://www.superfitdirect.com/yoga_pilates.html to get 10% off all Yoga & Pilates equipment!
Outdoors in Spring, the perfect exercise combo!
March 24, 2011
Regular exercise is useful for lowering stress and anxiety, which can result in sleep problems.
Exercising outdoors increases levels of vitmain D in the body which helps modulate your production of melatonin. Now the evenings are getting longer and spring has offically sprung, let us know your favoutire outdoor exercise that you can not wait to get started once again.
Lose weight with this Elliptical training program
March 19, 2011
If you are looking for an entire body workout, which burns plenty of calories without the impact of the treadmill or running, then have a go on a elliptical trainer.
The elliptical trainer is a great cardio workout, it combines the movements and benefits of hiking, cross country skiing and biking, what makes the trainer unique is the combined upper and lower body workout. Muscles such as quadriceps, hamstrings, glutes, chest, back, triceps and biceps are all used during the workout. If you are looking to lose weight then you should ideally work out using the elliptical trainer 3 to 4 times a week in order to see maximum results.
If you have not used an elliptical trainer before or have not exercised for a while start off by following our beginners 15 minute plan. When you are comfortable with this exercise plan then stretch yourself again by increasing your workout time to 20 minutes, continue to increase your workout time by five minutes until you are working out for 30 minutes continuous.
Warm up on the elliptical trainer for 3-4 minutes with a steady movement. Stand upright on the trainer with your shoulders relaxed and with your stomach tight. Share the load between pushing and pulling with either side of your body and work your arms and legs evenly. During your workout keep your hips and shoulders forwards, make sure your do not start rolling your shoulders from side to side or swaying too much at the hips.
15 minute Plan for Beginners –Calories burnt = 75
1) 3 minutes at a comfortable level
2) 3 minutes increasing level by 1
3) 3 minutes increasing level by 2
4) Repeat step 2
5) 3 minutes at a comfortable level
20 minute Plan For Intermediates – Calories burnt = 150
1) 3 minutes at a comfortable level
2) 3 minutes increasing level by 2
3) 3 minutes increasing level by 3
4) 3 minutes increasing level by 4
5) Repeat step 3
6) Repeat step 2
7) 2 minutes at comfortable level
30 minute Plan For Intermediates plus – Calories burnt = 200
1) 2 minutes at a comfortable level
2) 2 minutes increasing level by 1
3) 2 minutes increasing level by 2
4) 2 minutes by increasing level by 3
5) 2 minutes at a comfortable level
6) Repeat step 1 -4
7) 2 minutes by increasing level by 4
8) 2 minutes at a comfortable level
9) 2 minutes by increasing level by 1
10) 2 minutes by increasing level by 2
11) 2 minutes by increasing level by 3
12) 2 minutes by increasing level by 4
13) 2 minutes by increasing level by 5
After you have finished your 15/20 or 30 minute workout plan cool down on the elliptical trainer with 3-4 minutes of steady movement. Take deep breaths in through your nose and out through your mouth to help your recovery.
Beautiful Beach Body – Week1
March 17, 2011
With summer fast approaching, now is the perfect time to get your body looking its very best for the beach. If the very idea of parading about in your bikini/trunks fills you with dread, then fear not -Superfitdirect will be bringing you a 5 week exercise plan, focusing on a specific area to tone each week (Bum, Legs, Arms, Abs and Chest). So start early to make the most out of your gorgeous body this summer.
Week1 –Bootylicious
If you don’t focus on your butt, no one else will!
You can shape and tone your bottom by doing the following exercises however used in conjunction with the elliptical machine, walking on an incline on the treadmill or by walking outdoors at a medium pace will help speed up the toning process.
Reps and Sets = 2 sets of 20 repetitions for each exercise.
Bridge- (Glutes)
Lie face up (a yoga mat is ideal for this due to its padding) with your arms at your side, knees bent and feet flat on the floor. Lift your hip towards the ceiling, squeezing your bottom muscles tight. Hold this position for three seconds before you lower yourself to the starting position.
Bridge on a body ball –(Glutes, Rear thighs and Lower back)
Lie on the floor face up with a body ball in front of you. Place your arms at your side, with your palms turned down. Bend your knees and place your feet on the body ball. Lift your left foot so that your leg is straight and your knees are together. Keeping your hips level and your right foot on the body ball, raise your bottom off the floor. Slowly lower it towards the floor, pause and push your hips back into the air. Swap legs and repeat exercise.
Bottom kickback – (Glutes & Hamstrings)
Kneel on all fours on a mat, with your forearms and palms flat on the floor. Keep your back straight and slightly horizontal. Lift your left knee off the floor and raise your heel to the ceiling, then lower the knee and cross it behind your right leg, before returning to the start. Continue with the left leg for 30 seconds then switch to the right for a further 30 seconds.
Kneeling side kick-(Glutes)
Kneel on all fours and extend your left leg sideways, tilting your head and body to the left. Lift your left leg of the floor to hip level. Bend and straighten your knee to perform a kicking move, complete one set and repeat on the right leg.
Step ups –(Thighs and Glutes)
Stand at the bottom of a stairs and put your right foot on the second step. Push up through your thighs and lift your left leg onto the second step. Reverse the movement and return to the start position, repeat the exercise with the opposite leg.
Make sure you carry out the exercises slowly and don’t use momentum.
Fat Burning Breakfasts!
March 4, 2011Have a read at this article about the best ways to get your body burning fat in the morning….
SuperFitDirect 