…Can yoga support your sport?…

Things have evolved in the world of yoga, and the typical yogi stereotype of a petite flexible female no longer rings true. Whether you are experienced or a beginner, yoga can be done to improve strength, flexibility, and it is also recognized now to improve and support your athletic performance. Nowadays we see elite athletes such as Andy Murray and the New Zealand All Blacks rugby team incorporating yoga into their rigorous training regimes to improve their athletic performance.

Regardless of age and gender, yoga is a mindful activity that relaxes the body whilst improving flexibility and strength. It can loosen the tight spots that you get with working out which can hinder physical performance.

The benefits

Whilst some athletes take additional workout supplements, such as a protein powder to support their workout, some athletes now consider yoga as another great workout aid. Yoga integrates a balance between strength, flexibility and mobility, and research indicates participation in yoga can yield improvements in overall physical fitness, increased muscular strength, co-ordination, and even endurance. The strong emphasis that is placed on breathing practices can result in a therapeutic effect, by reducing psychological and physical stress, something which can plague the best of us. The increase in physiological gains seen with participation in yoga can allow the body to recover from intense training and can prevent against injury.

Supporting your sport

Yoga can be used in addition to endurance or HIT training to help and recover muscles following a workout or as a way to correct muscle imbalances and poor body mechanics.

CYCLING

Long term cycling can cause the hamstring muscles to shorten as a result of the knees being bent over an extended period of time. Yoga can help to stretch the muscles following your ride and therefore allow you to engage these muscle groups sufficiently in subsequent training sessions.

GOLF

Yoga can help with your core muscles which aids your trunk rotation during the swing, allowing translation of power through the drive.

SWIMMING

Yoga helps flexibility and strength, so by doing yoga in addition to your swimming training, it can help to establish a good range of movement around shoulders and keep the back muscles open and strong, necessary for swimming.

ROWING

Yoga helps to support development in trunk stability and hip mobility, which are vital for optimizing rowing performance.

RUNNING

When your hips and IT band tighten up during running it can lead to injuries which can prevent you from training. Yoga can open the hips and relax the Iliotibial band (commonly known as the IT band).

By incorporating yoga into your training routine around 2-3 times a week, you can improve your flexibility and strength, balancing out the physical stress of exercise to support athletic performance.

…Gently Does It!…

We don’t always respond in the best way to the suggestion of heading to the gym. Think about it. With family commitments, social commitments and a long week of work, the last thing most people want to do is head to the gym and push themselves through a grueling workout class. We’re just too busy, too tired and too lazy sometimes to want to do an hour of working out three times a week. It’s tough on the body, especially for those in a job that takes a lot of energy.

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What most people don’t realise, is that you don’t have to put yourself through your paces for a toned body. Yes, weightlifting and running are great exercises for your core. For those who want to feel invigorated, stretched and like their body has had a good workout, opting for gentler exercise is always on the table. You have to give your body a break from leg lifts and pounding the treadmill sometimes. Whatever exercise you choose to do, your body can exhaust itself too fast and that’s where low impact exercise can become a vital part of your life. The options are fairly limitless when it comes to gentle exercise, but don’t be fooled. You can still come away from a ‘gentle’ workout feeling battered and stretched beyond limit. That’s not because you’ve run until your lungs are fit to burst, either. Your body still gets a decent workout, even if you cut out the hundred sit ups! If you want some great, low-impact workout ideas, then check out our list below for you to take your pick from.

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Walking: It’s something you do every day without thinking about, but walking is so much more effective than you imagine. Stress-free and can be as easy as you want it to be, walking doesn’t get as much publicity as a workout as it should. Adding intensity by hiking up hills or walking for miles is a great way to keep your heartrate up. You feel the burn in your thighs and calves and usually not until the next day. Start out with half an hour a day and work your way up to build on your fitness levels.

Tai Chi: Gentle, fluid movements of Tai Chi are a favourite among the older generation. Great for arthritic pain, companies like Tai Chi Productions are fantastic for setting up classes for those who want to move more but take it easy on the joints at the same time. The deliberate movements give your core some support while building strength. It’s also known to ward off headaches, which is perfect for those who suffer!

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Cycling: Finding a good workout to bring up a sweat without putting too much pressure on your joints isn’t easy, but cycling is the perfect solution! If you can’t manage to head to the gym every day, getting an exercise bike for the home is a great option. Sit it in front of your favourite TV show and bam – you’ve done a 60-minute cycle without thinking about it! The exercise you don’t realise you’re doing is sometimes the best, as it means you haven’t fought treating your body to a workout.

Yoga: One of the world’s gentlest exercises, yoga can come in many forms. Outdoor beach yoga, sunrise yoga, hot yoga where the room you work out in is blisteringly hot and makes you sweat – there are so many types of yoga. It’s an ancient practice but there’s a good reason that it’s been around for years. You can feel the burn without much movement and without feeling any pain. That’s the goal, right?

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Swimming: Cooling off and going for a swim is a summer pastime for a lot of people, but regular swims can not only get your heart rate pumping, you can do more for your muscles and lung function. A good swim eliminates the over heating element that comes with a gym workout, and you can feel overall invigorated by the water. It’s peaceful, which isn’t something that is said about a lot of workouts.

Low-impact exercise is popular for a good reason. Whether you have a medical issue that requires you to slow down when you exercise or you have a need to slow down a little in life, you can do much better with gentle exercise than with a hard workout. Taking the time to switch things up can also do wonders for your body – so take a chance on gentle exercise and make a change.

 

…Buff On A Budget: Getting Fit Without Spending A Fortune…

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Is money getting in the way of you starting and maintaining a new fitness regime? If so, you are in very good company. When you look at the costs involved in some fitness activities out there on the market, it can often be difficult for those with less disposable income than others to find the money. Gym memberships can be extortionate, for a start, and doing something like hiring a personal trainer is going to be impossible for the vast majority of people.

But the truth is that fitness doesn’t have to cost you a fortune. In fact, if you have financial concerns, it doesn’t mean you can’t get fit and healthy. Yes, there will be a little investment here and there, but in the vast majority of cases, it will be affordable. And, if you can switch some of your unhealthier habits and try working out instead, you will save money overall. In today’s guide, we’re going to go through some of the simple ways you can get buff on a budget, and start a new lifestyle with fitness and exercise at its core. Let’s get started right away.

Build your own gym

OK, so going to the gym means spending a lot of money on membership, plus a little extra for classes. And the simple truth is that when most people pay for gym membership, they never get the most out of it, and ends up being a complete waste of money. So, why not buy some basic equipment and build a gym in your own home? Honestly, you don’t need a lot of money to get started with some of the basics. A chin-up bar is perfect for helping you build strength in your arms, chest, shoulders and abs – and you can pick them up for less than $10 from your local equipment store or Amazon. Want to work on your cardio? Head to your local toy store and pick up an adult sized skipping rope – all they cost a few dollars, and you will get a piece of equipment that can give you a great cardio workout, get you started with plyometrics, and even help you with coordination and balance. And all that is available to you for less than a McDonald’s.

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Be your own gym

Of course, you don’t actually need to buy any gym equipment at all if you want to get fit – your body and some basic household items are all you need! Take a look at the You Are Your Own Gym website, and you can see exactly what we are talking about, here. Using your body as weights is a super cheap and easy way of getting started on a new fitness regime. Push ups, sit ups, sprinting on the spot – you can do them all from the comfort of your own home. Use a chair for simple dips, while a sturdy table is all you need to get a similar effect of a pull-up bar. Ultimately, you don’t need to buy seven or eight pieces of gym equipment at all, and you can get a magnificent strength workout with just your body weight, and there are plenty of high-intensity cardio workouts you can do at home, too.

Use your gym membership

As we mentioned in the introduction, we all know that gym memberships can be expensive. But they don’t need to be. In fact, if you use your gym four or five days a week and take advantage of all the services and classes you have included in your membership, it is well worth your time and money. Don’t forget, gym memberships are supposed to offer value, and the only way to get that value is by turning up. If you fail to use your membership at all, it’s money down the drain. But if you do go enough times a week, it makes sound financial sense.

Running and jogging

All you need to start running is a pair of proper jogging shoes – and you don’t have to spend a small fortune on the latest and greatest, high technology sneakers that you see advertised everywhere. A simple pair of sturdy sneakers is all you need; just make sure that you do plenty of research before making your choice, and also make sure the jogging shoes fit perfectly. Once you have made your purchase, get out there and start running. As you progress, you can start adding different activities to your routine to keep things interesting. Go cross country instead of using the roads. Try some high intensity sprinting sessions. Or, stuff some heavy objects in a backpack and take it out with you. The heavier your bag, the harder your body will have to work – and the fitter you will get.

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Cycling

OK, so the cost of buying a new bike can be a lot of money, and if you are new to the cycling game, it can be a little daunting. However, there are cheap alternatives for all bikes, whatever your level. Beginner cyclists might get on best with a 3 wheel bike, while city dwellers can pick up a used racer on eBay or Craigslist for next to nothing. Live in the country? A combination bike or mountain cycle is probably a better bet for you as it will enable you to cycle over rough terrain. Of course, it’s not just the cost of the bike you need to factor in, but again, there are plenty of cost-effective solutions. You don’t have to spend a fortune on a completely new cycle outfit – the only thing worth spending on in the early days is a decent and safe helmet.

Swimming

Swimming is one of the cheapest activities you can do – especially if you live near a safe river, lake, or stream. For the price of a swimming costume or pair of shorts – and a little money on fuel – you can go anywhere in the country and enjoy regular wild swimming for nothing. You might have to invest in a wetsuit for the colder months in the year, of course, but ultimately it’s still a cheap way to start getting fit. And make no mistake about it, swimming is an enjoyable activity for overall fitness. It helps you build up strength in your arms, chest, and shoulders. It also helps with cardio and breathing. And because of the support is given to you by the water, it’s completely low impact – so ideal for those that are recovering from an injury.

Home workouts

There are hundreds of excellent workout DVDs out there, so why not invest in a couple of different ones? Pick them up cheap from Amazon or even scour YouTube for free workouts. With so many TVs coming equipped with YouTube apps, it’s never been easier to access free workout and fitness content and learn from the very best while getting fit. If you decide to buy DVDs, however, bear in mind that the ones you see launched around Christmas time and the New Year will be more expensive, as the fitness companies want to cash in on the fitness resolutions of the general population. Wait until the spring or summer, however, and these workout DVDs will often be found in the dollar bins at your local stores.

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Make lifestyle trades

Let’s assume that you don’t have the self-discipline to go running, go swimming, or workout from home. And at the same time, you feel you can’t afford to spend money on a personal trainer or a fitness expert who could transform your lifestyle. If this is the case, it’s important, to be honest with yourself. Can you really not afford to look after your health? Are there any cuts you could make to your household budget that you can use to contribute towards a gym membership or PT? Maybe you could cut back on your cable TV spending and instead of being a couch potato, head for a workout session instead. Maybe you could buy a  couple of bottles of wine less per month. You could even think about stopping eating takeouts quite so much and put all the money you are saving by getting fit instead. The great thing about using a personal trainer is that they will get you to a level you have never experienced before. And once you learn how to do all the relevant workouts and exercises, you can go it alone, keeping yourself fit for the rest of your life. So, take a look around and think about what you are spending on the unhealthy aspects of your life Use that money to contribute towards your fitness instead, and there is no reason why using a gym or hiring a personal trainer needs to cost you a cent more than your household budget.

Do you worry about the cost of getting fit? If so, why not share your fears and concerns by leaving a comment in the section below? Similarly, if you have any smart and intelligent ideas on how to save on fitness, why not share your expertise and knowledge?

 

 

 

…Finding Fun In Fitness…

We live in a world where everyone is on a quest to plant the seeds for fitness. For the most part, that’s a good thing. Though we all bemoan our futile efforts to get healthy, the fact we’re making those efforts is promising. But, there’s no denying that many of them do become futile. It’s disheartening to fail time and again. And, many of us give up somewhere along the way. The good news is, our failure may, in part, be because we’re approaching fitness wrong. The majority of us admit that we see exercise as a chore. As such, we approach it like one. Is it any wonder, then, that we don’t embrace it for very long? There are enough chores in life, without adding your get fit quest to the list. That’s why we’re going to look at a few ways to make fitness fun. You never know, that may be all it takes to stick with it for the long run.

DANCING

Many people have a desire to introduce dancing into their lives. But, did you know that it can work wonders for your fitness? If you get dancing down, you won’t have to worry about any other exercise if you don’t want to. And, as you already had a desire to learn the skill, you can kill two birds with one stone. Take a look at professional dancers. Observe how amazing their bodies look. Dancing causes you to flex, stretch, and shimmy! The process of dancing can be a lot of fun, too. We all dance in our free time, just for the enjoyment. So, it’s the perfect solution to your get fit woes!

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TRAMPOLINING

Another fun exercise option that few of us consider is trampolining. And, we’re not talking small exercise trampolines, either. We mean the real deal, full-scale trampolines. These are something that most of us enjoy when we’re kids. But, we soon forget about them once we reach adulthood. It’s embarrassing having a bounce once you reach a certain age. But, there’s no good reason for that. At the end of the day, you aren’t going to hurt yourself from bouncing. And, the more you do it, the lither you’ll become. Trampolining uses your leg and arm muscles. Plus, it’s active movement that will help you burn calories. It’ll build your stamina, too.

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MAKE IT A GROUP AFFAIR

Everything’s better when you do it with friends. So, why not make your exercise quest a group affair? You don’t have to stick with the options above to have fun this way. Things that were no fun alone, like running and weightlifting, could be different experiences in a group. You can make your exercise sessions a time for laughter and joy. That way, you won’t see them as such a chore. Plus, you can motivate each other. When you only have yourself to answer to, it’s easy to ‘forget,’ or to feel too lazy. When there’s a group of you, there’s no such way out!

…A Complete Guide to Protein for Vegetarians and Vegans…

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There are endless health benefits to taking up a vegetarian or vegan lifestyle. Studies have shown that a vegetarian lifestyle leads to a longer and healthier life than the average meat-eating diet. Red meats increase your risk of cardiovascular disease, so cutting them out of your diet is the first step to general wellbeing. But remember, when you take up a vegetarian or vegan lifestyle it is imperative that you get your protein. Otherwise, you won’t be able to keep up with your rigorous exercise regime. Have a read through our complete guide to protein.

What are proteins?

People talk a lot about proteins, but not many know what proteins even are. There are two general sorts of proteins: complete and incomplete. “Complete protein” refers to amino acids, which are what form protein. There are twenty different amino acids that can form a protein and there are nine of these that the body can’t produce on its own. These nine are called “essential amino acids, ” and it’s important that you get these into your body through your diet.

Where can I find them?

Meats aren’t the only source of these essential amino acids. You will get on easily, and chances are you will get most of your proteins without even trying it. Dairy is an easy source that most people will consume on a daily basis. But there are a few more places to find protein. Here are some ingredients that can be cooked up into ideal protein recipes.

Mycoprotein

The most common and easily accessible form of mycoprotein is found in brands such as Quorn. This was a product originally developed to combat world hunger and food shortages. These are meat substitutes that are packed with complete proteins. The products use eggs to bind the products, but the brand has recently stretched out into developing vegan products. So there’s a form of mycoprotein suitable to almost everyone.

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Soy

Soy is a complete protein that is rapidly gaining popularity. This is positive, as it means that it is now available in most supermarkets. The most common type of soy product is tofu, which can be chopped into chunks and seasoned to make a tasty meat substitute. Try to find the firmest tofu possible: the more compact it is, the more protein it will contain.

Seitan

Seitan may not be suitable for individuals pursuing a wheat and gluten free diet. But for everyone else, this should be a go-to ingredient. Gluten is made by combining gluten, herbs and spices and stock. It is popular in Asian dishes.

Buckwheat

Buckwheat isn’t a kind of wheat. It’s closely related to rhubarb. It is renowned for its numerous health benefits, including improved circulation, lower blood cholesterol, and controlled blood glucose levels.

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Quinoa

Quinoa is the latest food trend. But for a good reason. It looks pretty similar to couscous but is much more nutritious and much higher in protein. Use it as a substitute for rice or get a bit more creative by making quinoa cupcakes, cookies or fritters.

…Body Works While You Watch…

For many of us, the TV has become something we do when we have nothing else on. It’s the faithful companion in the corner of the room, always there to comfort us when needed and provide a distraction from the mundanities of life.

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The problem is that watching TV is… well… there’s no nice way of putting this, really. It’s not good for you. The TV is less of the friend you love to catch up with and more the the bad friend who tends to lead you down a dodgy route. Sitting in front of the TV for hours on end might not impact the way your brain works, but it will definitely have its impact on your body.

So rather than see the idea of exercise and watching the TV from the comfort of your own home as two different things, why not bring them together? There’s all sorts of beneficial exercises you can do without distracting yourself too much from televisual delights – and here’s a few to get you started.

  1. Watch TV From A Squatting Position

It might sound outright bizarre but yes, this really can make a difference to your health.

For one thing, the benefits of resting in a squat impact more than just your ability to balance. A squat will work your core abdominal muscles in ways you haven’t felt in years, as well as giving your spine (and the nearby internal organs) a chance to flex. While it might feel like a bit of a shock to the system initially, over time, you’ll feel as comfortable sitting in a squat as you do sitting directly on the floor with your legs crossed.

  1. Deep Breathing

Most of us have a tendency to take very shallow breaths, especially if we’re often busy or rushed. While watching TV, focus on your breathing to not only help increase your lung capacity, but also give the surrounding chest muscles a workout. Try and inhale as deep as you can – extending your stomach and upper back to help – and hold for 10 seconds; then exhale for 10 seconds. If you feel lightheaded at any point, stop until the room ceases to spin.

  1. Leg Flexes

If you think of the only beneficial exercise one that includes grunting in effort while working out in a gym, then it’s time to think again. Small micromovements can be just as useful, especially if you’re not much used to exercise. Even something as small as just flexing your feet from a pointed to a flat position (and then back again) can, repeated enough times, be a workout all of its own.

  1. Stretching

Firstly, stretching just out and out feels good. It oxygenates your muscles, which in turn feel more comfortable and pliable. So taking the time while watching the TV to stretch yourself into any position you can handle will both benefit the overall health or your body, alleviate any aching joints, and make you feel good – can’t beat that for a win/win, right?

…Working Out Without A Gym…

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Gym memberships can be expensive and some people can find them intimidating. Fortunately, there are many other ways that you can stay fit without having to set foot in a gym. Here are just a few alternative ways to work out.  

Go for a run

If getting out the house is still important, taking up jogging could be a much more invigorating alternative to running the treadmill. You can take different routes and tackle different terrains and elevations. You can also track your progress with apps and take part in local runs as a way of setting yourself goals. Running outdoors does have its disadvantages as opposed to running in a gym. You need good footwear to protect from joint damage and you may have to battle the elements on some days. However, you’ll be tasting the fresh air and getting all the health benefits of being outdoors from vitamin D to skin exfoliation. Cycling of course can be just as beneficial.

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Make your home a gym

If you’ve got the space, it’s possible to buy your own gym equipment and use it at home. For those with less space, there are still some small pieces of kit you can buy such as dumbbells, kettle bells, resistance bands, medicine balls and exercise mats. You can even use your couch for tricep dips or stairs for doing step ups.

Turn everyday activities into exercise

Many home chores can be turned into rewarding exercises. Whilst doing the washing or ironing, you can incorporate squats or side leg raises. You can also practice lunges whilst vacuuming. Gardening and DIY can be particularly good for working up a sweat. Meanwhile, for those that spend lengthy hours at a desk, there are many deskercises you can experiment with. You can even switch out your office chair for a swiss ball to work on your core.

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Join an outdoor exercise club

There are now all kinds of outdoor exercise clubs that can give you the camaraderie of working with other people. Exercise boot camps are very popular and incorporate unusual exercises and objects such as tyres, ropes and logs. Outdoor yoga classes meanwhile are less fast-paced, whilst working out the core. Running groups are also a great way of practicing aerobic exercise with other people. Then of course there are number of sports that you can take up that don’t require visiting a gym.

Hire a trainer from home

You don’t have to be a member of a gym to hire a personal trainer. Whilst many trainers operate mainly from a gym in order to attract the most clients, many work independently and train people outside of this setting too. They may be able to train you in your home or take you down to the local park to take you through your paces. For those that require someone else to motivate them, this can be very beneficial. Look online for personal trainers in your area and compare rates.

 

…Feel Beautiful: Get Fit And Maintain A Healthy Body Image…

Although a lot of us enjoy getting fit, it can definitely be something that we focus on too heavily – we beat ourselves up if we have a bowl of ice cream, we feel guilty if we skip a day at the gym. Here are some tips on how you can be healthy in your mind and body at the same time.

Don’t Focus On Your Weight

Firstly, don’t focus on your actual weight. Numbers on a screen are just that – only numbers – and the most important thing is the way that you feel. Maybe your jeans are looser or you’ve noticed that your balance is better when you’re standing up on the train on your commute or you no longer get as out of breath when you run up a flight of stairs. These are all signs that your body is starting to work better and you’re beginning to get more fit and healthy – focus on them instead of how many pounds you’ve lost.

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Make Working Out Fun

As much as you can, try to make working out fun. Dragging yourself to the gym every day if you hate it is never going to work out in the long term so try looking for other solutions as you try to get healthy. Go walking in your local beauty spots, take yoga classes with your best friend and go for healthy smoothies afterwards, go to zumba classes and focus on dancing and the incredible music. Finding the fitness activity that works for you is absolutely key.

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Enjoy Your Healthy Cooking

Let’s face it – healthy food doesn’t have to be bland. If you’re dreading giving up your favourite foods, it’s time to start experimenting until you find new favourites. You don’t have to eat a huge gooey chocolate cake – try to make it with aubergines instead. Check out www.proteinguide.com to figure out how to add more protein to your diet instead of carbs. Sorbet is just as delicious as ice cream, and sweet potato fries are a way to pig out without eating real fries. Invest in a spice rack with a good range of spices on so that you can experiment and jazz up your cooking with Asian influences.

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Speak Positively About Yourself

Make sure that the way you talk about yourself is with love and positivity – don’t say anything about yourself that you wouldn’t say about a friend. Losing weight is an accomplishment that you should be proud of, so don’t be ashamed of it, and remember to cut yourself some slack. If you’re doing it healthily, getting in shape will take a little time. Crash diets will never work – it’s all about finding and maintaining a good and healthy lifestyle.

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Remember: Moderation Is Key

Finally, remember that anything is okay in moderation. Go out for dinner with your friends and drink wine, eat ice cream and cake – just make sure that you don’t do it all the time and that you don’t go for huge portions. You need a lot less food than you think you do to feed your body. Don’t forbid yourself from eating anything or you’ll just end up craving it even more.

…Muscle building for girls…

The fitness revolution is here – there’s no way to avoid it, and why should you? We are showered with images of perfectly sculpted bodies and booties every day, and this has led to a shift in the way girls look at fitness and the way they choose to train.

Despite popularity in some sports like CrossFit and Powerlifting, some females still believe that weight lifting will make them bulky, and resemble a bodybuilder. This is not true – weight lifting is actually the best way to shed some extra pounds. Sculpting curves is achieved through building strength and muscle. The shift in the fitness revolution has moved away from aspirations to be stick thin, and instead, towards strength.

Don’t listen to the stigma. Most women don’t have the caloric intake or testosterone to be able to build the same mass a bodybuilder does. Instead, you will build a lean body that others will envy. MaxiNutrition has come up with the following advice to help girls build the right muscle for a great body.

Workout

When building muscle, your workout routine should ideally include a combination of isolation lifts and compound lifts. The main lift is your compound lift as it targets the most amount of muscle groups in a singular lifting motion. The ‘big four’ are the deadlift, bench press, squat and military press, as they place the most amount of stress on your central nervous system which encourages a release of muscle building hormones.

The isolation lifts should act as an accessory to your compound lifts. These are usually tricep extensions, bicep curls and seated leg extensions which target specific muscle groups that you want to develop.

You don’t need a complicated workout to see results – keep it simple. The best technique to build muscle is by lifting a heavier weight with a smaller number of reps, because lighter weights with more reps are more suited to ‘toning’. Although toning is important, you need your muscles to be in place before you start toning.

Day A: Upper body push

  • 5 minute rowing machine warmup
  • 3 x 8 Bench press
  • 3 x 8 Shoulder fly
  • 3 x 8 Incline bench press
  • 3 x 8 Military press

Day B: Upper body pull

  •  5 minute rowing machine warmup
  • 3 x 8 Deadlift
  • 3 x 8 Bent over row
  • 3 x 8 Lateral pull down
  • 3 x 8 Pull up (or assisted pull up)

Day C: Lower body

  •  5 minute jogging warm up
  • 3 x 8 Barbell back squat
  • 3 x 8 Dumbbell lunge (4 each leg)
  • 3 x 8 Seated leg extension
  • 3 x 8 Goblet squat

Rest You should have a rest day following each workout day. This will allow your body to heal and your muscles to properly repair. Focus on getting 7-8 hours of sleep at a minimum too, as sleep is an essential part of muscle recovery.

Nutrition

Whilst your diet plays a huge part in the results you see, again, it doesn’t have to be complicated. As long as you consume a slight caloric surplus, and stick to a clean and lean diet primarily consisting of the three main macronutrients then you should start to see the results you want.

Stick to carbohydrates, protein and good fats. Carbs are important but you should stick to non-refined foods like wholegrains, brown rice, green veg and sweet potato, whilst avoiding potatoes, pasta and white rice.

It is vital that you keep your protein levels high when building muscle. Whilst protein sources can vary depending on dietary choices, you might want to have a post workout protein shake to boost your levels following a heavy session. This not only boosts your protein levels but encourages your muscle’s healing process.

An app like MyFitnessPal helps you work out exactly how much you should eat and what ‘type’ of macronutrients you’ll need.

…Baby Boomers: fitter and healthier than younger generations…

An in depth survey run by a leading mobility and daily living aids provider has shown that Baby Boomers feel fitter and healthier than their younger Generation X and Millennial counterparts.

There was a recent study conducted in the UK comparing the fitness of the Baby Boomer generation to the current generation. 14.7 million people in the UK were estimated to be in the over 60 year old age group  (and the number of over 65 year olds is rising by 278,800 per year 1).  This yields limited health care access to older generations because of the older population and the unhealthy younger population that is also needing health care services.

There was a survey done to understand how the UK nation viewed fitness and diet.  This also includes how different generations feel about their own health, NRS Healthcare, in a survey of 14 questions.

The questions were divided into two topics:

  • Fitness – including how people choose to work out, how often and how important they believe exercise to be
  • Diet – including how different generations define their diet, the different types of diet they have tried and whether they take vitamins to maintain their health.

These survey questions were answered by 122 people aged over 18 in the UK. The age groups were then divided into three social generations:

  •  Millennials: 18-35
  •  Generation X: 35-55
  •  Baby Boomers: 55+

Fitness

Baby Boomers came out top when discussing fitness: 86% of Baby Boomers described themselves as “average or above average” in fitness.  72% of Generation X and  69% of Millennials gave a similar response.

Being  healthy and strong are important as realizing how poor health and fitness can affect our daily lives.  When the survey asked “How important is being physically strong to you?”, 100% of Baby Boomers indicated that it was  important compared to 97% of Generation X and 92% of Millennials.

The survey was also able to identify that Baby Boomers  spend more time exercising.  43% of Baby Boomers stated that they exercise regularly throughout the week and 29% of Baby Boomers committing 6-10 hours  of exercise each week. These values are compared to 24% of Generation X saying that they exercise most days and 21% of Millennials.  45% of Millennials say that they spend 0-1 hours exercising each week.

Walking was found to be the popular mode of exercising across all generations. 46% of Millennials, 42% of Generation X and a 72% of Baby Boomers stated walking to be their favorite mode of getting their heart rate up to exercise.

1 http://www.ilcuk.org.uk/index.php/publications/publication_details/the_age_audit_delivering_a_business_response_to_ageing

 

Diet

It is clear that diets vary from generation to generation. 100% of Baby Boomers stated that their diet were healthy, 79% of Generation X and 72% of Millennials stated that they have a healthy diet.

The Atkins diet was the most poplar with 28%  Millennials and for 36%, and for 52% of Baby Boomers. The survey indicated that Millennials have tried more varied dieting methods than any other generation.  Some of the diets that were tried varied from the following: juice cleanses, teatoxes, low carb diets, and many other.

100% of Baby Boomers indicated that their diet was healthy, but 72% admitted that they actually ate breakfast every day. The survey discovered that breakfast was the most favored meal to 77% os Generation X and  54% of Millennials. The survey also showed that 45% of Millennials and Generation X  take the vitamins, compared to the 28% of Baby Boomers.

  • Data from this article can be found at NRS Healthcare.  It is a leading provider of daily living aids and community equipment, with a heritage spanning 70 years. Their Head Office is based in Bardon, Coalville. They offer 3000 daily living aids for purchase and operate over 17 community equipment loan service contracts on behalf of local authorities and the NHS, including the contract for Leicester, Leicestershire and Rutland. They are members of the British Healthcare Trades Association (BHTA) and adhere to the Trading Standards Institute (TSI) consumer code. www.nrshealthcare.com