BECOME A HEALTHIER YOU

Posts tagged ‘health’

THE FAT BURNER


Hey guys,

Today I’ve got another great treadmill workout to help blast the fat away and increase cardiovascular fitness.

This is a really simple routine that gets the blood flowing and will leave you puffing hard by the end of it.

Before I go over the workout I just want to make sure people warm up before starting, so simply jog/bike or row for about 5-10 mins at a nice easy pace to loosen up the joints.

Bike (5mins)

1. Start by riding slow and easy for 30 secs

2. Blast the next 30 secs as fast as you can

3. Repeat until 5 mins is up

Treadmill (5mins)

1. Start at a steady jogging pace

2. As each minute passes increase your speed by 1.0

3. When 5 mins is up you should be at quite a quick running speed.

REPEAT THE CYCLE 3 TIMES FOR A TOTAL TIME OF 30MINS

If you are just starting exercising I would recommend repeating the cycle twice and slowly building up to 30mins.

With a constant change in speed and intensity throughout this working it will keep your mind focused and really get that heart pumping for the ultimate fat burning workout.

Aim to perform this workout at least 3 times a week

This is my favourite fat burning work out so give it a go and let me know what you think.

As always stay tuned for more great fitness tips 🙂

YOUR BLOG WINNER #1


Hey guys,

Sorry for my few days off but I’m back and ready to go 😀

First off here is the first winner of “Your Blog”

http://thinandwinning.wordpress.com/

I nice blog with helpful posts so check it out guys 🙂

TRANSFORMS TIPS 4: “Less is more” Why weight? Start today :P


Hey guys,

Todays tip is about muscle growth and what you can do to maximise yours.

When your at the gym do you notice that one person who’s muscles are popping out of their arms, does it make you want to work out for so much longer thinking you will get huge results. Well STOP, that person is probably only at the gym for 45 mins a few times a week, over training muscles is a big problem with many gym users. I see it everyday, people who spend hours at the gym working every muscle all the time, well I’m here to tell you when working out “LESS IS MORE”.

This doesn’t mean going to the gym doing 1 set and leaving, it means simply spending roughly 45-60mins, there is no need to spend hours thrashing your biceps because you will simple over train them and your strength and size will decrease.

I can guarantee, that if you cut your weight routines down to 45 mins you will be seeing results within a week or two. So try it out and let me know how you go.

As always stay tuned for more good tips 🙂

POWER POWDER


Hey guys,

I just want to talk a little about supplements and what I take.

I have had many years experience working with different kinds of supplements, and am constantly trying new products to get a real understanding of what works and why.

I am simply going to list the supplements that I am currently taking. I am taking quite a few different supplements at the moment but when I’m seeing such good results why would I stop 😛

THE LINEUP:

BSN CELLMASS

BSN N.O.XPLODE

BSN NITRIX

100% WHEY – GOLD STANDARD

100% CASEIN – GOLD STANDARD

I know this is quite a few supplements to be taking but I am playing around with a few different types pre and post-workout shakes just to see what works best.

Now obviously not everyone needs to take these supplements, my goals will vary to yours and I am taking what I need in order to reach my potential.

Once I finish taking this set of supplements I will write up a detailed review of how I found each product in performance, taste and price.

I hope to help you guys understand the world of supplements because there are so many products out there it can be very hard to know what is best for you and your goals.

Feel free to ask me any questions you may have on supplements

As always stay tuned for more supplement information 🙂

TRANSFORMS TIPS 3: You won’t score without a goal


Hey guys,

This tip is about setting goals and what you can do to achieve them.

Setting goals for yourself is one of the most important things you can do when exercising. Your goals could vary from loosing 5kgs (11lbs), running 10km (6 miles) to doing 20 chin ups. No matter what your doing set goals for yourself.

When you set a fitness goal it has to be achievable, there is no point saying to yourself “I’m going to run 10km (6miles) tomorrow” when you haven’t run in 6 months.

TYPES OF GOALS

LONG TERM

A long term goal is something that you aim to achieve in the future and can usually be the final result you wish to get, for example “I would like to lose 5kgs (11lbs) in 3 months” this is a realistic goal, and a final result you wish to achieve. In order to reach these long term goals you also need to set some short term ones to help you out and keep you motivated.

SHORT TERM

A short term goal can be something as simple as “Next workout I’m going to run for an extra 5 minutes”, its pushing yourself that little bit further in order to reach your long term goal.

HOW TO ACHIEVE YOUR GOALS

A simple yet effective tool you can use is quite simply make your goal public. Tell someone about it, tell them you wish to lose weight, by doing this it gives you that little bit more motivation to push and continue fighting for that goal.

KEEPING RECORD

Whenever I have a goal for myself I record my stats each week. Say your goal is to lose weight start by writing down your current weight and the date, then each week weigh in and see how your doing. If your looking at a number it represents how hard you have worked, and when you start seeing your goal edge closer it motivates you to keep going. In doing this, if you take a step backwards and gain weight one week don’t make it an excuse to give up, take it as motivation to push that much harder the next week.

Anyway guys,

I hope this tip has helped you, and as always stay tuned for more tips 🙂

TRANSFORMS TIPS 2. Good Form Good Workout


Hey guys,

This tip is all about form while working out.

When I say form I am talking about how you perform a repetition in an exercise.

For example, If you a performing a bicep curl your goal is to have a slow controlled movement and really focuses on using the bicep. You DO NOT want to be swinging your body and leaning back or to the side in order to lift the weight.

If you have bad form while lifting a weight there is a simple solution to help you lift with good form…LOWER THE WEIGHT…don’t go for glory when working out and pick up an extremely heavy weight because you saw the guy before you using it.

If you have bad form while lifting a weight you will get bad results. Don’t be that person at the gym you see picking up a huge amount of weight and using there entire body to swing and lift it up.

Bad form leads to injuries which stops you working out all together. So guys please lift with good form, and if your unsure if you have good form while lifting simply go ask one of the gym instructors or someone around you. People at the gym are very friendly and always happy to help.

If you have a question for me about form while working out don’t hesitate to ask.

Stay tuned for more helpful tips 🙂

RUNNING OUT OF TIME


Hey guys,

This is the first treadmill workout of many to come to help you stay fit and focused during your runs.

Often a problem people have with cardio workouts is becoming bored and unmotivated, follow this workout for a fun run on the treadmill.

1. Jog for 3 mins at a steady pace

2. Up the speed to a run and continue for 2 mins (Should be puffing)

3. Slow it down to an average walking pace for 30 secs

4. Repeat sequence adding 1 min to the run time.

The amount of times you perform the circuit will depend on your fitness ability, but a nice tip is to simply go as long as you can for your first workout, then each time you perform the workout afterward add another set.

Aim to perform this workout at least 3 times a week

This may sound like an easy workout, but give it a go and you’ll really be puffing by the end of it

Enjoy!

Stay tuned for more workouts and tips to come 🙂