Luke | 4Ever Fitness

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Four Muscle Building Foods

Luke May 4, 2017 7

Using natural foods to build muscle is good for your health. There aren’t any nasty side effects. Muscles are not only great for strength, they help you burn fat. As your muscle mass increases,

Weight Loss Myths

Luke April 25, 2017 5

There is so much being said nowadays about weight loss and sometimes it becomes very difficult for people to differentiate the facts from myths. Most people have done quite a lot in their efforts

Hormones & Stubborn Fat Spots

Luke April 4, 2017 3

Something which I’ve been asked a lot about of late is “Can you target fats spots or spot reduce?” Well… the easy answer is no, exercises such as sit ups will not create a

Alcohol, Smoking and Stress

Luke March 16, 2017 3

Hi guys, Luke here. How have you been? Just how strong is the link between alcohol, smoking and stress? I’ll begin this article by supplying you with a general overview of modern living demands,

MP45 Workout Review

Luke June 8, 2016 0

Hi everyone, Its great to be back and able to do a review for the MP45 Workout and Meal Plan Program. This incredible exercise and nutrition program is one of the best available online today,

Knowing the various supplements available can help you determine which supplements are the best for you. There are many convenient supplements that perfectly fit in and around your lifestyle when participating in sports. Whether

The Power of Glutamine

Luke August 12, 2013 0

Being fit and healthy is one of the most important aims that people have in life these days. There are many different ways that people can focus on improving their health but muscle growth

Latest Trends in Mens’ Sportswear

Luke July 4, 2013 0

Summer is finally here and we are all hitting the gym with enthusiasm. Whether you are trying to burn those last few post-Christmas pounds, or you are maintaining your current physique; there is always

The Best Fitness Clothing For Your Sport

Luke July 4, 2013 0

What’s most important to you when shopping for your fitness clothing? Function? Exciting new technology? Price? Style? We’ve selected a couple of our favourite items from a wide variety of sports. Let us know

Bodybuilding Supplements: Top 5 Brands

Luke May 30, 2013 0

Hi guys and thanks again for reading. Bodybuilding supplement shave become extremely popular for body builders, sportsmen, athletes, dieters and gym goers over the years. With so many brands and new product developments, it

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Agave nectar is not a substitute for sugar as it actually has the same molecular structure as High Fructose Corn Syrup (found in sodas and other processed foods). It is not a healthy alternative.Travis Jones

Eating an organic/grass fed unsalted butter will help you lose weight. This Butter has high amounts of vitamin A and iodine supporting your thyroid gland to function more efficiently. The thyroid regulates your metabolism so this creates a faster metabolism and increases fat loss.Travis Jones

Ignore the scales. Muscle weighs more than Fat so don't be alarmed if your weight spikes. Use a measuring tape instead so you can visually see how many inches you have lost :)

Did you know that when you eat a salad with a vinegar based dressing a signal is passed to your brain letting you know that you are full earlier. Vinegar also helps reduce insulin released in a carbohydrate rich meal creating less fat storage from the meal.Travis Jones

Trans fats are another BIG NO-NO they are found in processed meals and treats. They can help lead to weight gain and serious health issues.

Sometimes exercising can cause extra stress and it is better to follow more of a mindfulness program in order to restore your body's energy balance.

Get off the fizzy drinks! research form the University of Oklahoma found that women who drink 2 cans a day are more likely to develop fat around their stomach due to the amount sugar content in the drinks!

Oily fish such as salmon and sardines are packed with fat melting omega-3 fatty acids.

Spinach is a brilliant source of iron and has amazing detoxifying powers which will help to get rid of that spare tyre for good.

Made your own lunch so you know exactly what your eating! that way your less likely to eat trans fats and other baddies.

Get plenty of sleep as your muscles and mind need time to repair.

Sugar is a BIG NO-NO its raises your natural level of blood sugar resulting in more insulin being released into your body. Insulin is one of the main culprits of fat storage. Read 4everfitness's article on Fats spots & Hormones for more information.

Water! invest in a good size water bottle to ensure you get enough water during the day not just during your workouts!

Research from the university of Maryland Medical Centre found that cardio sessions longer than 45mins may break down muscle, causing your body to store fat.

Drink more water! Fats cells are harder to break down when your body is dehydrated! Check out the 4Ever Fitness article on The Importance of Hydration.

Stress produces the hormone cortisol and to much of it leads to your body storing fat! Follow our mindfulness programme to help your body take on a more positive balance.

Do change your exercise programme every 6-8 weeks or better yet invest in a trainer who can provide you with a periodization training plan.

Not only does exercise improve your body, it helps your mental function.David Atkinson

Try compound exercises as they target several muscle groups at once!

Research shows that listening to music is a great way to stay motivated during a training session!

Can't afford a gym membership no problem try 4Ever Fitness' free downloadable outdoor workout!

Avoid fructose to lose fat for summer. Fructose is a sugar that is found in large quantities in processed foods in the form of high fructose corn syrup, but it is also present in fruit.Charles Poliquin

Don't target fat spots! shredding fat is a total body process, so try high density workouts for all over workouts.

Use free weights, body weight exercises, power bands and the TRX instead of resistance machines to work your stability muscles.

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All posts by Luke »

Four Muscle Building Foods

Weight Loss Myths

Hormones & Stubborn Fat Spots

Alcohol, Smoking and Stress

MP45 Workout Review

Four Convenient Supplements

The Power of Glutamine

Latest Trends in Mens’ Sportswear

The Best Fitness Clothing For Your Sport

Bodybuilding Supplements: Top 5 Brands

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