Nutrition | 4Ever Fitness

Nutrition »

5 Orange Coloured Juice Recipes for Health and Happiness

Stan March 21, 2017 4

Developing a nutritious diet can be quite the challenge for the blossoming health enthusiast. Obstacles can be hidden around every corner. But worry no longer! Healthy eating does not have to lack the flavour

Pack In The Protein With Proats

Stan February 2, 2017 3

It’s coming to the end of January and we’ve all been training harder than ever to work off the Christmas pounds. Hopefully you’ll have been fueling your body with the right stuff, but if

Eating Out & Eating Healthy

Stan April 11, 2016 0

You’re eating clean, training hard, you’re in control of your diet and you’re on track to your health goals. Then you get invited to a restaurant for a friend’s birthday and now you have

How Protein Helps your Fitness Goals

Deano August 26, 2015 0

There’s a lot of misconceptions surrounding the benefits of protein, as the fitness industry is a sector rife with contradictions as everyone has their own beliefs and they own way of getting fit. It’s

Sports Nutrition Tips From Former Chelsea and PSG Head of Performance

Deano February 23, 2014 0

Hi everyone, He is a video from Nick Broad (who sadly was killed in a car crash in 2013) about Sports Nutrition Tips, here the former Chelsea and PSG head of performance is talking

Small Steps

Lanchana June 8, 2013 0

HI everyone, I just wanted to present to you some of my thoughts about what you can eat and how to eat better. Think about what you have had to eat today ; Did

What do 2000 Calories Look Like?

Deano April 2, 2013 0

Hi everyone, I thought this was great and wanted to share this with you all. Thanks,

Christmas Dinner Advice

Deano December 19, 2012 2

Hi Everyone, Christmas eating is always a subject people like to talk about mainly because they have done to much! Which can be forgiven as life is for living but for those of you

7 Side Effects of Soda

Stan July 31, 2012 1

Morning all, I saw this on Facebook yesterday and I just had to share it with you. I don’t know anyone that doesn’t drink soda or ‘fizzy pop.’ I used to drink gallons of

Alcohol and Exercise

Stan May 28, 2012 1

Hello again, I’d like to talk to you today about something that some people struggle to limit whether they exercise or not. That something is alcohol! I personally don’t know that many people who

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.

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

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

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 :)

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.

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!

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

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

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.

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

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

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

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

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.

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

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.

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

Nutrition »

5 Orange Coloured Juice Recipes for Health and Happiness

Pack In The Protein With Proats

Eating Out & Eating Healthy

How Protein Helps your Fitness Goals

Sports Nutrition Tips From Former Chelsea and PSG Head of Performance

Small Steps

What do 2000 Calories Look Like?

Christmas Dinner Advice

7 Side Effects of Soda

Alcohol and Exercise

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