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A beginners guide to using the weight rack at your local gym

Stan October 10, 2019 0

It’s strange how one area of the gym can be more intimidating than another. Regardless of whether the weights racks and free weights area of a gym is near the entrance or, more often,

Get Lean In 2018

Stan February 20, 2018 0

The beginning of the New Year is the right time to chalk out a proper weight loss program for all those who have determined to shed the excess pounds before the end of 2018.

Post-Christmas Detox: How Mindfulness Can Help You Get Back In Shape

Stan December 18, 2017 0

We’re all guilty of gluttony over Christmas. With copious mince pies, mulled wine and all of the Christmas dinner trimmings, it is difficult to avoid overindulging throughout the festive period. But this can leave

A Healthy Routine

Deano November 13, 2017 0

Getting into a healthier routine is hard whoever you are – from exercising more regularly, making better food choices, getting enough sleep, ensuring you have your own time and even family time. “It takes

The Slump Test

Stan June 7, 2017 8

The Slump Test is a common test used, when looking for a disc herniation, indicated by lower back or leg pain. The main purpose is to see if a disc herniation is causing a

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

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

4 Creative Ways To Get In Shape For Your Wedding

Stan February 27, 2017 2

Everyone wants to look perfect for their big day and that’s why months of miserable dieting usually precede the wedding. A 2012 study found 1 in 10 brides lost 4 or more stone before

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

How Varying Your Workout Routine Can Aid Weight Loss

Stan December 14, 2016 0

Starting a new workout regime can be very exciting; the light bulb moment has happened, and you’re full of enthusiasm to lose weight and get fit. For the first few months, all is well

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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 :)

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!

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

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

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

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

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.

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!

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.

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!

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.

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

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

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

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.

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.

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

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.

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

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

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

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health »

A beginners guide to using the weight rack at your local gym

Get Lean In 2018

Post-Christmas Detox: How Mindfulness Can Help You Get Back In Shape

A Healthy Routine

The Slump Test

Hormones & Stubborn Fat Spots

5 Orange Coloured Juice Recipes for Health and Happiness

4 Creative Ways To Get In Shape For Your Wedding

Pack In The Protein With Proats

How Varying Your Workout Routine Can Aid Weight Loss

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