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Cardio vs Weight Training

Stan February 19, 2013 2

Exercise is on everyone’s mind these days and crafting the best workout plan is a perennial concern for many. There’s a plethora of opinions on what diet to follow, which exercises to do and

Maximise your Strength with a Strong Diet

Stan November 14, 2012 2

Have you ever questioned your progress when it comes to strength and muscle gains? When it comes to training, it’s important to be patient but it’s quite possible that your development may have been

The Holistic Guide to Lower Back Pain

Stacey June 8, 2012 1

Back pain is one of the most common complaints seen in the health sector. In New Zealand 75% suffer back pain at some point in their lives. The UK quotes this rate as 80%. No matter

Introducing Stacey Hancock

Stacey May 20, 2012 4

Hi everyone, I’m really pleased to be a guest blogger here and I thought I would make my first post just a little rundown on who I am and what I believe in when

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

Clubbells & Yoga

Deano April 16, 2012 2

Hi everyone, I’ve been aware for some time about yoga as have most people and is something that for the last two years on and off I have integrated into my training at some stage

Free Exercise Calendar

Stan April 11, 2012 8

I was just sat thinking about gym motivation and what I find useful when keeping track of my workouts. I’m currently using a fantastic little idea and it’s really simple. It’s literally an A4

My Current Top 4 Pieces of Fitness Equipment

Deano April 7, 2012 10

Hi everyone, Just thought I’d share this and see what your thoughts are. Here are my top 4 pieces of fitness equipment that I love at the moment: 1. Your Body I love doing

Motivational Quotes

Stan March 28, 2012 8

Getting to the gym can be a challenge, especially if the weather is as nice as it is today! Here’s some motivational quotes to help you get going, we’d love to hear from you

Improve Your Running

Stan March 23, 2012 1

Are you new to running or haven’t ran in a while? Do you feel in a bit of a slump as far as your running goes? I wouldn’t exactly say I run, it’s more

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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

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.

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

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

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

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!

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 :)

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

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

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.

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

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.

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

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

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

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

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

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.

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.

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

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.

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

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

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.

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