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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,

Cycling Tips For Increasing Your Speed

Stan March 1, 2016 0

When it comes to cycling faster, there are a few things that can help you. A better bike can help shred seconds from your final time, but ultimately it’ll be your own body that

Tips To Stay Healthy This Winter

Stan December 2, 2014 0

It’s something we all do over Christmas and that’s let our hair down and put on some weight. So here are four tips to help you stay fit and healthy this winter. Preparation It’s

Cycling Tips

Stan September 15, 2014 0

Cycling is not only one of the easiest forms of exercises but also among the most enjoyable and fun activities to engage in. You can cycle almost anywhere and at any time of a

Tips For Winter Walking

Stan January 8, 2014 0

Although the weather may be chilly, you should not dismiss a walk in the great outdoors during the winter months. As Suzanne Nottingham, a spokesperson of the American Council of Exercise, put it to

Muscle Building Tips

Luke March 20, 2013 0

There are so many elements which help to play a part in getting in shape. There’s trying to find the perfect fitness regime, working out what foods to eat and what to avoid, finding

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

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

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

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

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

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.

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

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.

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.

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

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!

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.

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!

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.

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

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.

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

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

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

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tips »

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

Cycling Tips For Increasing Your Speed

Tips To Stay Healthy This Winter

Cycling Tips

Tips For Winter Walking

Muscle Building Tips

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