Winter Workout Hacks For Core And Six Pack Success

A toned and flat stomach is one of the first things people talk about when they want to get in shape.

Here 3 crucial things you need to know before you can get that illusive 6 pack:

Tip #1 - It’s Impossible to have visible abdominals until your body fat percentage is low

Your body fat percentage needs to be around 15% in order for abs to become visible. So you can’t just target abs: you need to get excited about a total body transformation.

TIP # 2 – Fast-track Your Progress with Yoga or Pilates

This will allow you to switch on your core while you work out, driving or even sitting at your desk. I recommend swapping out your office chair for a swiss ball to really get that core going. 

TIP #3 – Abs Are Made In The Kitchen

You can’t just do sit ups and ignore what you’re eating - and more importantly – what you’re drinking! Alcohol is full of sugar, so if abs are really something you want to aim for with your workout routine, limit your consumption of all sugars.

Winter Workout Hacks To Build Muscle

It’s freezing cold outside but you know those beach-ready muscles won’t happen by themselves just by sleeping in (although it is extremely tempting). Good on you for making #betterlifechoices!

Here are 5 steps to weight training to be beach-ready by summer

Tip # 1 - Are You Going for Strength or Size?

The simplest way to navigate this is: 

  • Do low weight & high reps to increase strength & tone
  • Do high weight & low reps to increase size

Tip # 2 - Make Sure Your Technique Is Good

This is where a few introductory sessions with a PT comes in. If you feel unsure about using any equipment, ask - and opt for assisted machines rather than free-weights.

Tip # 3 - Aim To Work Each Muscle Group At Least Once A Week

Work on your chest and shoulders one day, biceps and triceps on another and back and legs on the third day. Or, you may opt for shorter sessions with a different group each day.

Tip # 4 - It’s Easy For Your Results To Plateau…

…that is, if you don't mix it up your exercise routine. I like to consult a personal trainer every 6 weeks to start a fresh program.

TIP # 5 - Work Out With A Buddy

This will not only make you more likely to go to the gym when the temperature drops, but it keeps you motivated during the session.

Winter Workout Hacks To Lose Weight

Is your winter body giving you the sads?

So many of us fall off the exercise wagon as soon as the temperature drops; however, the best time to work on your summer body is actually in winter.

Having a clearly defined summer body goal is essential in knowing which exercises to do in winter. When it comes to your fitness, are you looking to lose weight, build muscle or tone your current body shape? 

Tip #1 - Make Exercise A Part Of Your Every Day

Recent studies show ten minutes of daily exercise can give great results. Take a change of clothes to work and do stair climbs, hill sprints or even a fast-paced walk on your lunch break. If your schedule doesn’t allow you to go to the gym as often as you’d like, use the city as your gym.

Tip #2 – Get The Right Gear

If the cold weather is keeping you indoors, get into gear with the right training attire. Most mega department stores sell affordable basics, so look out for warm and lightweight layers. If you’re going to be running, make sure you invest in a good pair of trainers. You’re just a Northface puffer vest away from success.

Tip # 3 - Change Your Body’s Rhythm

The most efficient time to burn calories is first thing in the morning.

Some athletes fast before training, but you can cheat this by hitting the gym on an empty stomach first thing in the morning as a great way to target fat reserves. Try having a black coffee for some extra motivation, but make sure you stay hydrated.

These Supplements Will Burn Fat Whilst You Sleep! Meet L-Carnatine and Glutanine

L-Carnatine and Glutanine are a dynamic duo of amino acids most commonly available in powder form.

Here’s what you need to know about these #ubersupplements.

What Is L-Carnatine?

L-Carnatine comes from the amino acids lysine and methionine and helps the body burn fat as an energy source.

According to a 2013 study, a dietary supplement containing 500mg of L-Carnatine per day – along with combined exercise - resulted in a significant amount of weight loss in the participants. The results showed that an average of 400g of body fat was lost in just four weeks, without any participants changing their diets.

What Is Glutamine?

Glutamine is also a type of amino acid, aiding in your immune system’s function and muscle repair. What’s so good about glutamine is that it is converted into glucose in the kidneys, without affecting your body’s glucagon and insulin counts.

While Glutamine contributes to your body’s overall energy supply, it also bypasses the insulin-induced fat storage - which ultimately means your cravings for sugar are reduced. Pretty good right?

Glutamine supplements can minimize the breakdown of muscle whilst improving metabolism.

3 Ways To Use BCAAs & Creatine

The wide world of workout supplements is brimming full of random acronyms and crazy sounding words. BCAAs are top of the list when it comes to the ‘WTF’ factor!

Here are the top three things you need to know about BCAAs.

BCAA stands for Branch Chain Amino Acids

Used in conjunction with weight training, BCAAs promote protein synthesis and increase muscle growth over time. BCAAs can also be used to prevent fatigue whilst exercising.

What do BCAAs do?

BCAA’s help to build cells, repair tissue and form antibodies as they carry oxygen throughout the body. They act as a nitrogen carrier and combine with simpler amino acids to form complex muscle tissue groups – thus forming bigger muscles. BCAAs stimulate the production of insulin, which allows circulating blood sugar to be taken up by these cells and used as an energy source.   What Is The Best Way To Take BCAAs? The best way to take BCAA supplements is in powder supplement form, adding 5-10 grams to your pre- and post-workout shakes. If your goal is to build mass, you should consider taking a dose of BCAAs first thing in the morning to help stop the muscle breakdown that is turned on during your night of fasting while you sleep.  

What Is Pre-Workout and Why Do You Need It?

Are you overwhelmed by what’s on offer when you walk into any of the gym supplements stores out there?

There are a lot of conflicting ideas about what ACTUALLY works, as well as there being so many products to choose from that are all similarly packaged.

Across the next few blog posts, I’ll be breaking down the Top 5 supplements that you need to know about to compliment your weight training.

I’m often asked about pre-workout formulas and why you might need them as part of a regular exercise regime. 

What Is Pre-Workout Formula?

Pre-workout formula is an energetic enhancer taken before training to promote energy, strength, endurance, power and focus. Regardless of brand, all pre-workout forumulas generally contain a strong does of caffeine or its derivatives.

Why Not Just Have a Coffee Before Exercise?

Pre-workout formulas also contain the additional benefits like the list of amino acids below, which:

  • Arginine to enhance circulation
  • Tyrosine to produce dopamine
  • Carnitine which body uses to turn fat into energy
  • Vitamin C to speed up recovery
  • Folic acid to help your body produce and maintain new cells

How Much Pre-Workout Should You Use?

The number one most important thing to note about pre-workout formula is to watch your dosage. They are quote powerful stimulants, so as you begin using pre-workout, try using half the recommended amount - and ideally only use them in the early morning – working up to a full dose over a monthly period.