Stan | 4Ever Fitness

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Exercise and Pregnancy

Stan May 3, 2012 2

Morning all, My wife is currently pregnant with our second child and we were discussing the other night about a possible fitness routine to help her get back into shape. She only has three

Human Body Muscle Diagram

Stan May 1, 2012 7

Hi Folks, I always found a diagram of the human body to be very useful when it came to training. Below are two human body muscle diagrams, showing the front and back of the

Free Big Mac? No Thanks!

Stan May 1, 2012 0

Good afternoon everyone, Had a lovely visit from my brother and family on Saturday afternoon. They’d just been to McDonald’s to pick up some dinner. They have a promotion on at the moment where you

You Lift Weights?

Stan April 30, 2012 1

Good morning all, thought I’d add something to my blog as it’s been a while. I can tell from peoples faces when I say I’ve been lifting weights four times this week, they’re really

Yoga For Beginners

Stan April 27, 2012 1

Good morning everyone, Deano asked me to create a new category on the website called Wellbeing as he wants to start and share his knowledge on a range of things including yoga, tai chi

The Kettlebell

Stan April 26, 2012 6

My brother recently asked me what a kettlebell was? I was amazed he hadn’t heard of one before but I described it as a weight with a handle. I guess some of the world’s

Soy Milk

Stan April 25, 2012 4

Good afternoon, I wrote an article this morning about the effects of exercise on your skin. In that article I mentioned I have a cow’s milk allergy and that I drink soy milk or

Good morning everyone, Exercise has so many benefits on the body and one of the immediately noticeable ones is having better skin and a clearer more glowing complexion. I think your skin reflects your general health

A Boxing Fan and a Magic Man

Stan April 22, 2012 13

Evening all, Thanks for viewing this post and we’re very excited to be speaking with welterweight professional boxer, Paul ‘Magic Man’ Malignaggi. Fighting out of Brooklyn in New York, Paulie has a brilliant current

Warmup Exercises

Stan April 19, 2012 5

Good morning all, This is a topic that’s very, very important to me as I have neglected warmup exercises in the past and have paid the penalty. I have been known to skip warmup

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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.

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

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

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!

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!

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

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.

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.

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

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

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

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

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

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

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

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 :)

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.

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

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.

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

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

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All posts by Stan »

Exercise and Pregnancy

Human Body Muscle Diagram

Free Big Mac? No Thanks!

You Lift Weights?

Yoga For Beginners

The Kettlebell

Soy Milk

Your Skin and Exercising

A Boxing Fan and a Magic Man

Warmup Exercises

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