Posts Tagged ‘cardio’

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Stay Motivated

May 23, 2011

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…..

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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.

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Sunday Workout Motivational Video

April 10, 2011

If your having trouble getting motivated today watch this video &  turn it up LOUD…

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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.

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Arnold Schwarzenegger Fitness Q&A

March 22, 2011

Check out this video of Arnie’s Fitness Q&A some years ago…some excellent words of advive!

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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.

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Top Ten Tips to Remember When Exercising

March 13, 2011

1)      Never exercise on an empty stomach, your body needs fuel.

2)      Always warm up before you start ANY exercise.

3)      Remember to drink plenty of water – Staying hydrated when exercising is essential in order for your body to perform to its best ability.

4)      Start gently and gradually warm up, you do not want to shock your body or worse still injury it.

5)      Put on some motivating music when exercising, this will help to get yourself into a positive frame of mind –You can achieve ANYTHING.

6)      Never exercise if you’re feeling ill or carry on exercising if you feel pain of any kind –listen to your body if it needs rest, you should never ignore this.

7)      If you are exercising outside (running etc.) try to go with a buddy, wear bright and reflective clothing, carry a mobile phone and let someone know the route you will be taking.

8)      Plan your week ahead, whether  your exercising in a gym, at home, a class or outside, specify at the beginning of each week which days/nights you will exercising. That way if you have planned for it you will be more likely to be successful in doing it.

9)      You should always finish off exercising with a cool down and stretches.

10)    Don’t worry if you miss a workout session, stay focused and continue with your work out plan for the next day.