I’m back again with part 3 of my training tips to build strength! I hope you enjoy it!
Pull ups are great, if you can do these that’s great, increase the resistance with added weight, if you struggle with these switch to recline rows, can also do dumbell rows.. but I prefer to get people used to pulling about their own weight!
About the author: Lanchana View all posts by Lanchana
My name is Lanchana Green and I’m a Strength & Conditioning coach from Darlington who also specialists in female only training where I run sessions specifically for ladies called T.U.F.F. – The Ultimate Female Fitness. I also train and compete in both Thai Boxing and Brazilian Jiu Jitsu. Thai Boxing has been a huge part of my life for the past 8 years after just looking for something to keep me fit after leaving school and more recently for the past 2 years I have been practicing Brazilian Jiu Jitsu.
Lanchana Green is the first 4EverFitness Sport Ambassador:
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
Get plenty of sleep as your muscles and mind need time to repair.
Try compound exercises as they target several muscle groups at once!
Not only does exercise improve your body, it helps your mental function.David Atkinson
Spinach is a brilliant source of iron and has amazing detoxifying powers which will help to get rid of that spare tyre for good.
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.
Water! invest in a good size water bottle to ensure you get enough water during the day not just during your workouts!
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.
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.
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.
Use free weights, body weight exercises, power bands and the TRX instead of resistance machines to work your stability muscles.
Can't afford a gym membership no problem try 4Ever Fitness' free downloadable outdoor workout!
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
Research shows that listening to music is a great way to stay motivated during a training session!
Made your own lunch so you know exactly what your eating! that way your less likely to eat trans fats and other baddies.
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
Don't target fat spots! shredding fat is a total body process, so try high density workouts for all over workouts.
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
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.
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.
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 :)
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