Bodyweight or weighted squats are undoubtedly the best way to tone your quads, hamstrings, glutes (butt) and calves in addition to core stabilization. Here’s some tips for the king of exercises:
a) Widen the stance to increase activation of gluteus maximus muscles
b) Free bar squats activate the quads and glutes more than machine based squats
c) Squatting on unstable surfaces increase core activation
d) Ensure correct form and technique, knees in line with toes
e) Don’t let your knees buckle in (if they...
Fruit is great for the body, providing vitamin c, minerals, fibre and anti-oxidants, just don’t eat mountains of it or you might not be losing that unwanted body fat. If fat loss is your goal I would suggest eating Veg:Fruit in a ratio of 4:1
If there is one fruit to consume every week, blueberries should be top of your list. Here’s why –
a) Their “thin skin” makes them an anti-oxidant powerhouse
b) The polyphenols in blueberries improve brain function (cognitive function and memory)
c) They have a low glycaemic index, excellent in blood sugar control
d) Protect against such cancers as, colon, breast, prostate
e) Great post-workout carb nutrition
Working out hard and not getting the body you desire, or even possibly gained fat, here’s 3 reasons you may have regressed in your training –
a) You didn’t vary your fitness programme. After 4-6 weeks your body has adapted to a physical stimulus. Always progress in any way you can to keep fat loss coming
b) Your overtraining, your working too hard and making yourself fatter in the process – 45-60 mins p/day 4-5 times per week is more than adequate
c) You still haven’t got it right when...
Intense exercise initiates an Excess Post-Exercise Oxygen Consumption (EPOC), revving up your metabolism for 24 hrs after your workout, which helps you burn fat quicker, retains muscle mass and burns calories while you recover (at rest).
Aerobic centered exercise and/or steady-pace walking provides little advantage in creating real body change. Interval training and resistance training is the go-to protocol for quick and efficient fat loss and muscle building. Train harder doing weight-based intervals (combining weights with cardio) and reap the benefits in less time.