It’s that time of year where people start stressing about how they are going to fit into their holiday outfits, how they will feel comfortable on the beach or just look better for the summer months. This ultimately means, for a lot of us, we want to lose body fat. The question remains; what will work best to shift that unwanted flab, strength or aerobic training? Firstly, it is important to understand what both of these training types are, and how they can help lose fat.
Strength Training, sometimes referred to as resistance or weight training, include exercises where you use some sort of resistance in your workout; be it dumbbells, kettlebells or barbells. It often involves training intensities using ‘sets’ and ‘reps’. This type of training is often recommended only for those who want to build big muscles; however, can it help you to lose fat?
Strength training provides you with a post-workout calorie burn due to an increased metabolism, meaning the calories will continue to burn f...
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a full range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they become weaker and unable to extend all the way; that puts you at risk for joint pain, strains, and muscle damage.
Think of a short versus long lever in order to understand the importance of stretching.
And of course, you will benefit from keeping your muscles elastic and flexible during the exercise.
"A lot of people don't understand that stretching has to happen on a regular basis. It
should be daily," says David Nolan, a physical therapist at Harvard-affiliated
Massachusetts General Hospital.
Regular stretching keeps muscles long, lean, and flexible, and this means that exertion
won't put too much force on the muscle itself. Healthy muscles also help a person with balance problems to avoid falls. It improves range of motion during any type of activity...
‘Functional training’ is a term that often gets thrown about within the fitness environment, however whether or not people truly understand what this is, and how it can impact on your training is another question.
This term has been described as ‘‘training the body for the activities performed in daily life”. This basically describes the concept of selecting workouts that are going to use the muscles that you mainly need for your sport/occupation, will work at an intensity that reflects your needs, and may also mimic actions that you will often use in your sporting/everyday routine. For example, someone that works inremovals will spend a lot of time bending and picking up heavy furniture, therefore an obvious choice for functional exercises would be squatting and deadlifting.
Someone that plays football may choose cardiovascular workouts that vary the speed you work at, and not just go for one pace the whole duration of the exercise. In both cases the exercises are related to the indivi...
Often in the health and fitness environment, those that are seen to be training at their maximum intensity for as many sessions as possible within the week are thought to be ‘machines’. They are looked on by others as really fit and healthy and that are invincible…this however is probably the exact opposite, those ‘machines’ are probably slowly but surely breaking down!
Top athletes that are competing on the highest stages will tell you that they have something called a ‘periodised’ programme. This is where their training regime is organised into phases with a specific aim in mind. This helps the athlete to perform at their best when they need it the most, during their competitions. Each phase will be further broken down to show what they should be focusing on, what intensity they should be working at, and the required rest and recovery time. Yes-a lot of the tip top athletes will spend a significant time focusing on resting and recovery in order to return to training/performing ready t...
Have you ever heard of the phrase "fail to prepare, prepare to fail" ?
Well by planning out your meals for the forth coming week you have a better chance of succeeding with your nutritional goals. The beauty about meal prep is that you can't really go wrong with it, all you need is a little extra time to put a plan into action.
QUANTITY OF MEALS TO PREPARE
How many people will you be preparing meals for during the week? You need to think about how much food you can really get out of each recipe and will you be needing enough ingredients for all meals throughout the day.
YOUR MOOD ON FOOD
From time to time we all change our minds in what we really want to eat depending on how we feel that day. Take into consideration that things like the weather, food craving and environment can make a huge impact on what you do want to eat and don't want to eat.
Don't forget to have a set budget for the ingredients you are going to buy. I find it easy to buy the majority of my groceries from shops...
So here we are, in the middle of January already and the blues are finally making us realise that the festive season has 100% been and gone. No more excuses left to give for that extra bag of crisps you ate or the workout you persuaded yourself that you didn't have to do, then the guilt starts to kick in and you just feel so awful about yourself!
Earlier on this week, on my day off work, I woke up feeling SOOOO extremely exhausted! I had the full day off planned to get loads of things done starting with training myself at the gym, to which I thoughtNahhh it's ok I could always just go a bit later on when my body decides to shake off this tiredness. So I proceeded to slob on the couch with a hot chocolate and a blanket with the fire on watching TV.
I thought to myself over and over GET UP AND GO TO THE GYM, YOU HAVE TO MUCH WORK TO DO... WHY ARE YOU SO LAZY ALL OF THE TIME... YOU DON'T DESERVE TO SIT DOWN AND REST. And the more I thought about it the more sad I became throughout the da...
Its that time of year again when we look back on what has happened and reflect upon that last 12 months gone by. I never believed my parents when they said "The older you get, the quicker it goes" However the further I get into my adult life each year 100% does go in a blink of an eye. So what are you planning for 2017... Holiday? Wedding? Or just ready to be a healthier version of you? Here are my top tips for staying on track throughout the year.
WRITE DOWN YOUR GOALS
One thing i've done at the beginning of this year is write out a list of a few goals I would really love to achieve by the time december comes back around. Be realistic with what you would aspire for, though you can reach long term goals if you really work hard for them! Be accountable for how you will reach the finishing line and how you are going to take each step to get there. Then at the end of the year you can open up the list and see what you wrote and if you can tick them off.
Most people cannot relate "cake" and "healthy" in the same sentence, however since my somewhat out of control sweet tooth was calling for a fix of something chocolaty and gooey, I decided to get my creative thinking cap on and come up with a macro friendly HEALTHY cake bar recipe.
50g Flora Light+
100g Chocolate Protein
80g Smooth Peanut Butter
1Tbsp Coco Powder
2 Tbsp Sweetener
Splash of Almond Milk or Water
1/4 Tsp Baking Powder
First preheat your oven to 180 degrees and line a baking tray with grease proof paper. Add all of the ingredients into a blender, I used my Nutribullet because its flipping amazing! and blitz until it forms a think consistency. Pour the mixture into your baking tray and pop into the oven for 8 minutes.
The longer you leave the mixture in the oven for the less gooey the end product will be. Once taken out the oven cut into 10 squares and top with anything you like. I added 10g of peanut butter and Sweet freedom choc shot, which you...