Blog Archives

This Is Why You’re Not Losing Fat

Lean. Ripped. Shredded. No matter what you want to call it, the process of stripping body fat from your frame and revealing the dramatic muscle beneath isn’t easy. It requires patience, dedication, consistency and hard work.

Did we mention patience? Because damn, sometimes that scale will just not budge, despite what you’d rightfully consider superhuman effort.

In those moments of doubt—when you’ve hit the gym regularly, dieted religiously, avoided temptations, and otherwise applied the perseverance of a monk to your fitness efforts, all to no avail—sometimes an outside perspective is key.

ERROR 1 YOUR CARDIO ISN’T GEARED TOWARD MAXIMUM FAT BURNING.

“More is better.” It’s the mantra that built America, right? So if 20 minutes of cardio is good, 40 must be even better. Heck, let’s just round it up to 60, and I’ll be ripped in a week!

Ah, if only it worked that way. Yet in reality, if you could plod your way to a great body—and catch up on your favorite shows in the process—everyone in your gym who camps out on the cardio equipment for hours at a time would be spectacularly lean.

In the case of cardio, more is not always better. In fact, it can be wasteful at best, and counterproductive at worst, as you often end up compromising your muscle mass without ever adequately tapping your fat stores for energy. Instead, you’ll want to drastically cut down your cardio sessions while ramping up your intensity to maximum levels.

“If somebody really wants to drop and burn body fat in the quickest, most efficient way possible, and they have the drive to undergo it, there’s nothing better than high-intensity interval training,” Balcombe explains. “Nothing is as effective as HIIT. There’s no exercise protocol I would recommend more to someone who wants to get lean.”

YOU’LL WANT TO DRASTICALLY CUT DOWN YOUR CARDIO SESSIONS WHILE RAMPING UP YOUR INTENSITY TO MAXIMUM LEVELS.

HIIT alternates periods of high intensity and low intensity in a repeating pattern. For instance, if you’re running, you’ll do 15 seconds of an all-out sprint followed by 15 seconds of a slow recovery jog or walk. The better your fitness levels, the further you can push yourself during the active phase—you can do 15/15, 30/30, 45/45, or even 60/60, although a 60-second all-out phase is definitely pushing the upper limits of your short-term abilities and may cause you to fatigue early in your workout. Someone new to HIIT can also consider a 15/45 work-to-rest ratio, which is obviously easier because of the longer low-intensity periods.

“These alternating periods of intensity target both type I and type II muscle fibers, enhancing not only overall aerobic conditioning but muscular strength and power too,” Balcombe says. “HIIT not only helps you burn fat, you’ll also spare muscle because of the shorter workout periods, as you’ll spend less time in a catabolic exercise state.”

To do HIIT right, you’ll need to approach cardio like you do your toughest lifting sessions. That means no reading, no watching TV, no chitchat; you’re waging war, and every rep—or in this case, interval burst—counts.

“Back when I was following a HIIT program on a regular basis, I would either set aside a whole training session for it, even though the sessions are only 10 or 15 minutes, or I would do it at the beginning of a regular weight workout,” Balcombe says. “I personally loved to do it before I worked out with weights, because you go into your weight workout with all the fat-burning hormones like epinephrine and norepinephrine elevated, giving you an additional fat-burning effect long after your cardio session is over. Of all exercise protocols, HIIT just annihilates all others in terms of how much fat you burn, both during your workout and afterward.”

HOW TO HIIT

BEGINNER
Frequency 2-3 times per week
Warm-up 5 minutes
Sets/Time 5-9 sets,* 5-12 min.
Intervals 15-20 sec. high intensity
45-60 sec. low intensity
Cool-down 5 minutes
INTERMEDIATE
Frequency 2-4 times per week
Warm-up 5 minutes
Sets/Time 10-12 sets, 10-18 min.
Intervals 30 sec. high intensity
30-60 sec. low intensity
Cool-down 5 min.
ADVANCED
Frequency 3-4 times per week
Warm-up 5 minutes
Sets/Time 15-25 sets, 11-18 min.
Intervals 30 sec. high intensity
15 sec. low intensity
Cool-down 5 min.

* One set includes the high and low intensity components; so a 30-second work-to-rest interval would mean each set is 1 minute.

ERROR 2 YOUR EATING IS OUT OF PROPORTION.

With HIIT in your repertoire, you’ll have taken a great leap forward in your training efforts. But that’s not even half of the equation if weight loss is your goal, Balcombe warns. “Exercise has a very small impact on fat loss compared to dietary changes,” he says. “More than any training or supplementation changes you make, diet has by far the most major effect on weight loss. And the biggest mistake I’ve seen people make nutritionally is [eating] portion sizes [that] are so out of whack.”

Blame it on restaurants—or your well-meaning family members—who heap dinner plates with food, throwing off our ability to eyeball a proper serving of just about anything, from steak and potatoes to breads and cereals.

“People may think they’re eating a normal portion, but in reality they’re eating 3-4 times what they should be,” Balcombe says. “It’s the most important part of weight loss, and it’s the one part people have the least awareness of. They’ll instead focus on the next level, which is looking at things like macronutrient ratios and food types. Of course, those other aspects have an effect, but when you’re overconsuming calories, the ratios don’t make much of a difference.”

The solution, thankfully, is simple, and temporary as well. Balcombe recommends a set of measuring cups and spoons. “You don’t need to actually weigh all your food, just put it in a measuring cup before plating it,” he suggests. “Over the course of a few weeks, you’ll start to get a real feel for what a proper portion is, and eventually you’ll no longer need the measuring devices to know what you’re doing.”

DIET HAS BY FAR THE MOST MAJOR EFFECT ON WEIGHT LOSS.

ERROR 3 YOU’RE NOT MINDING YOUR RATIOS.

“Once you have portion control down, you can start experimenting with macronutrient ratios,” Balcombe says. He recommends that 15-20 percent of overall calories come from fat—mostly the healthy unsaturated variety found in foods like nuts, fish and avocadoes. The rest will come from protein and carbohydrates.

How much of each? Well, that depends on you. “It comes down to your lifestyle and training,” Balcombe says. “For instance, if you’re doing HIIT regularly, you won’t be able to handle it if you’re going low carb. When I first started HIIT, I was on a diet of no more than 50-70 grams of carbs per day, and I just couldn’t pound out the interval sessions. So I had to crank up my carbs.”

Balcombe suggests a 2:1 carbohydrate-to-protein ratio for people on a HIIT program, with the carbs consisting mainly of slow-digesting carbs. “I don’t use the terms ‘complex’ or ‘simple’ carbs, because they don’t really mean much,” he says. “You have complex carbs like maltodextrin that break down fast and behave just like a simple sugar, for instance. So forget about simple and complex, and just rely on slow-digesting carbs as your main source.” Options include sweet potatoes, brown rice, green leafy vegetables, and steel-cut oatmeal.

The one exception, where a fast-digesting carb is preferred, is within the 30-minute pre-workout window. “That can include anything from a Gatorade to a dextrose drink to maltodextrin or waxy-maize starch, which might be included in a pre-workout supplement,” Balcombe says. “Having carbs that break down faster in this time is okay because your body is chopping through massive amounts of glycogen (energy) during these workouts.”

OPTIONS INCLUDE SWEET POTATOES, BROWN RICE, GREEN LEAFY VEGETABLES, AND STEEL-CUT OATMEAL.

ERROR 4 YOU’RE NOT TAKING FULL ADVANTAGE OF SCIENTIFIC ADVANCEMENTS.

“Even though I run a supplement company, we don’t pretend that these products are a magic bullet,” Balcombe says. “We want people to have proper expectations, which is that they can lose weight from dieting and exercise. A well-designed supplement, meanwhile, will help give you an extra edge in propelling your results forward.”

When it comes to choosing a fat-loss supplement, look for research-backed ingredients like green tea extract,caffeine, and yohimbine, all of which have been shown to increase energy expenditure and accelerate fat loss. “Green tea extract—specifically its level of epigallocatechin-3-gallate, or EGCG—has an impact on caloric expenditure, while caffeine improves energy and alertness,” Balcombe explains.

Natural plant extracts, like Sphaeranthus indicus and Garcinia mangostana, may also help to fuel your fat-loss efforts. In a randomized, double-blind, placebo-controlled study, subjects taking 400 milligrams of Meratrim (an ingredient composed of both Sphaeranthus and Garcinia) two times a day (for a total of 800 milligrams) showed significant weight loss in as little as two weeks.1

“A WELL-DESIGNED SUPPLEMENT, MEANWHILE, WILL HELP GIVE YOU AN EXTRA EDGE IN PROPELLING YOUR RESULTS FORWARD.”

“At eight weeks, subjects on Meratrim reduced their waist and hip circumference,” Balcombe adds. “This research suggests these benefits are being brought about through Meratrim’s ability to partially block fat cells from both the uptake and the formation of fat.”

Resource: www.bodybuilding.com – Sebastian Balcombe

Advertisements

Bodybuilding terms explained…

Understanding weight training and the terms used used in most advanced training programs:

Weight training helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more which means you will end up to burn more body fat while you are at rest.

So I just finished my first 4 weeks of the LiveFit trainer with no cardio…The reason why no cardio was to ensure that I add the muscle that I want. The aim here was some muscle building…

PHASE 1: WEEK 1 & 2 LiveFit Trainer

Repitition range of 3 Sets x 12 Reps per set:

“This is the muscle-endurance phase, and it’s based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that’ll give your body the “lines” you’ve always wanted.

During these first two weeks I did 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.”

Week 3 & 4 LiveFit Trainer:

Week 3 marked the start of the muscle-building phase. The rep range fell to 10 reps so 3 sets of 10 repetitions per exercise so now we started to lift heavier. (3×10)

Remember your last repetition of 10 should be difficult but not impossible to complete. Remember, too easy, increase the weight; too hard, decrease it.

Today will be day one of Phase 2:

This is the start of intense muscle-building and the introduction of cardio, to kick-start the fat-burning. Oh yes bring it on!!!!

The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.

Work at 85% of your maximum effort, which means your last rep in each set should be a struggle but still doable.

Don’t sacrifice form for strength, and ask for a spot as you progressively lift heavier weight. Safety is key!

Lifting heavier means you’ll need longer rest periods between sets. For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.

The one exception is when you encounter exercises grouped as a superset. This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) — only enough to position yourself for the second exercise.

While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.

Incorporating cardio:

Though lifting heavier will increase your heart rate, at this point in the program, we will begin to incorporate 4 days of medium-intensity cardio, done in 30-minute increments.

Forgoing the cardio in the first phase allowed your body to use all of the “clean” calories it consumed for everyday activities and building muscle. By introducing medium-intensity cardio in Phase Two, we’ll begin to facilitate fat burning, while minimizing the risk of losing any hard-earned muscle.

Exercise

Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.

Set

Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise. A grouping of repetitions that is followed by a rest interval and usually another set

Repetition (rep)

The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before setting the weight down, you have completed 10 “reps” in one set.

Rest Interval

Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

Superset:

This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) — only enough to position yourself for the second exercise. Supersetting involves doing two exercises with no rest in between.

Lifting to failure:

On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.

Failure – That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

1 Rep Max:

The weight that allows a person to go to failure following just one rep.

Drop Sets:

Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Rest-Pause:

Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.

Forced Reps:

Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.

Negative Reps:

One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Partial Reps:

Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

Pyramids:

Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.

Trisets:

Three exercises are performed consecutively without any rest.

GIANT SETS

Performing a series of 4-6 exercises, done with little or no rest between each movements, and a rest interval of 3-4 minutes between each giant sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Note: Giant Sets are extremely intense. Great care should be taken when attempting to perform a giant set.

21s:

When performing 21s, 7 reps are performed in the lower half of the motion, then 7 reps are performed in the upper half, and the set is finshed with 7 complete reps.

Resource: bodybuilding.com / Jamie Eason LiveFit Training Program

Week 2 Progress Update

Ok so I’m discouraged with my results…But now its time to get up focus and work towards my goal.

I went for my two week measurements yesterday and I walked out feeling down & discouraged and everything BUT motivated! Why? Because I really do put in all the effort I possible can but no results showing on the stats! Yes I dropped in centimetres but in fat and kg only 1kg and 1% fat!

So here is the measurements on Day 14 and some progress pics! When I flex – Like the one pic there is a some transformation but from the other angles NONE!

Week 2

Week 2 Measurements

Week 2 Measurements

This was on Day 12 – And I felt so great that day hehe! This is a pic when I flex my abs / stomach. I do believe there is days that one hold back more water than other days.

Well I believe now is not the time to get discouraged but rather adjust some things and work on my attitude.

Day 12

Day 12

I really do struggle to get to cardio. I only have 1 hour to train per day and I’m currently doing the livefit trainer (Resistance Training) and there is just NO TIME for cardio as well? I do realize that I need to add cardio in between if I want the desired results I want in the time frame that I want it. I do add some skipping (jump rope) between my sets but obviously not enough.

So hey have you ever felt discouraged when you don’t see progress? Well I do feel better than two weeks ago so just need to focus on that.

So entering week 3 Lets do this!

Did you know?

Did you know: Are you one of those thinking that the more cardio you do the more fat you will burn or lose weight? That’s a myth it may even cause you to burn fewer calories overall.

By doing strength training (weights) you will build lean muscle mass. Exactly what you want to be toned in the end…This will not only increase your metabolism but will burn fat throughout the day…So get to those weights and stop thinking you will gain unwanted weight!

Happy training…

Image.

Thursday already!

Wow where did the week go, I cannot believe it is Thursday already!

So how is your week, sticking to your goals or commitments? Well I am proud to say it is Thursday and my week have been super clean with no chocolates or sweets ;-).

Then I have to share my excitement about my trainer that I’m bust designing – I’m super excited about this. I’m putting in allot of time and effort and believe this is going to be BIG!

I just realized that you won’t get such a funky designed program worked out to perfection anywhere for R150 in the format I’m doing it. I just realized that I put in HOURS and HOURS on perfecting my routines / helping others / replying tons of mails / messages for absolutely free and for the passion off helping others and will keep on doing so.

But with this program I decided if you want it you will pay for it – if not so be it! There are thousands of programs online to copy and paste no doubt but I’m focusing on the perfect combinations, convenience of easy to follow, time limited effective workout routines.

I know what worked doing a 12 week total body transformation challenge. You don’t want to end up getting bored with your routine, spending hours in the gym per session, not getting results and switching between programs as you go along. I’ve been there – Trying every second program that seems to look o.k. Been there done that. Paying others to work out a program and what do you get? A generic excel copy and pasted A4 spread with days repeated same exercises, same repetitions and myself on the other hand getting bored and frustrated – looking for the next program.

Enough about that…

Yesterday was Zumba day – Again great fun and a super workout with a great calorie burn. Do you have a specific workout that you love doing. That workout that seems to take your mind off from everything else. Well this is it for me. I must admit that I’m very specific when it comes to the fitness instructor giving the class. The one currently giving Zumba at our gym is absolutely amazing – don’t think that it will be the same if she isnt the instructor!!!

I’m playing an action netball game tonight so lets hope for a win will keep you posted!

Well have a great day.

Image

HUMP day…

Can you believe it is Wednesday already – downhill from here to the LONG WEEKEND? So with a week packed with deadlines – I only found out yesterday that Friday & Monday are public holidays…Can you believe it! So lets recap on my weekend – My friends got married on Friday. Always lovely to attend a wedding and too see two people so in love…They got my love tag for this post 🙂

They bride looked absolutely beautiful and the groom well what can one say well groomed hehe!

This slideshow requires JavaScript.

The food was absolutely amazing not even to mention the chocolate wedding cake ;-)…How was your weekend?

Ok so back to now…Do you have anything planned for the Easter Weekend? I don’t have anything planned and think I will just relax not doing much.

Tonight is Zumba and I’m super excited – This is always the highlight of my cardio in the week. I have a super calorie burn,  feel sexy while shaking it and just overall loving the workout.

What is your favorite workout? I love doing weights with a combination of cardio. I neglected my running for a while now and I’m actually looking forward to my next run. I think I must enter for a race then I know I have to train ;-).

I love my running shoes that I bought a while back – The Nike LunarEclipse 2 – I must honestly say since I started running with them I feel a difference in my feet / shins. This may sound crazy but I have a training shoe for most activities :-).

For action Netball I use a court2 shoe. For general gym I use my Nike Airmax / Adidas and for my running I wear my Nike Lunars

“The rule of thumb is that if you do an activity three or more times a week, you need a sports specific shoe,” says Carol Frey, MD.

Word of advice: If you are looking to buy new shoes (especially for the first time), try it on, take a quick jog and see how it feels even if it is in a store. This is what I did the last time around. I may have looked like an idiot but that might be so – but I now have the correct shoes. My previous shoes purchased almost cost me R2000 and it ended up being to big and only for me to find out after my first training session with it – What a disappointment! The shop assistant assured me that those specific Nike Airmax only comes in half sizes! What a lie…So please make sure the shop assistant have the knowledge and question them if you are unsure.

You don’t want to end up with the incorrect training shoe.

Well this is it for today…Have a super Wednesday!

-C-

USN 12 Week Challenge starting 30 January 2012

Is there anyone who wants to start the USN Challenge or just live a healthier lifestyle and get rid of unwanted fat? I have decided to guide my sister through a second round of the Challenge being her personal trainer and guide her through the use of correct supplementation and nutrition/diet! If you like to join in like my Facebook page: Body and Lifestyle Challenges Claudine Kidson (click on the link above) and spread the word. Challenge starting on 30 January 2012! I will share a training program/weekly diet/recipes.

YOUR life can and WILL be changed!

Cellulite…That pain in the…

Hi everyone so how is your day so far? I decided to read up/research more on Cellulite, for this is an area that I struggled with for quite some time. So I got the relevant information explaining this little pain in the butt 😉

Cellulite is very common in women, much more in woman than men and is mostly found in the abdominal area, buttocks and thighs/legs…So have you ever wondered how you can reduce cellulite? Well I can tell you today you can reduce cellulite by decreasing excess body fat. By having a cleaner diet and by exercising more for a start!

By following a balanced diet can significantly reduce your amount of cellulite. I can speak out of my own experience for I had “ALLOT” of cellulite before I lost the amount of fat and weight like I did! My legs even had cellulite and this resulted in me having no self confidence to even wear a short!

I believe that the cellulite I had was from eating allot of junk food, excess consumption of saturated fats and from allot of sweets/sugar and the fact that I have a underactive thyroid. But all of this was used as an excuse for way to long and today I can honestly confess that the cellulite disappeared the more toned I became!

Cellulite is also caused by: (This paragraph/material from Wikipedia)

1.       Hormones play a dominant role in the formation of cellulite. Estrogens may be the

important hormone to initiate and aggravate cellulite. However, there has been no reliable clinical evidence to support such a claim. Other hormones, including insulin, the catecholamine’s adrenaline and noradrenalin, thyroid hormones, and prolactin, are all believed to participate in the development of cellulite.

 2.       Genetic factors

There is a genetic element in individual susceptibility to cellulite. Researchers led by Dr. Enzo Emanuele have traced the genetic component of cellulite to particular polymorphisms in the angiotensin converting enzyme (ACE) and hypoxia-inducible factor 1A (HIF1a) genes

3.       Predisposing factors

Several factors have been shown to affect the development of cellulite. Gender, race, biotype, distribution of subcutaneous fat, and predisposition to lymphatic and circulatory insufficiency have all been shown to contribute to cellulite.

4.       Diet

Improving one’s diet, combined with exercise, can improve the appearance of cellulite.

5.       Lifestyle

A high stress lifestyle will cause an increase in the level of catecholamine’s, which have also been associated with the evolution of cellulite.

What is cellulite?: and by having excess fat underneath the skin (bodybuilding.com)

Cellulite is a collection of fat that pushes the connective tissue beneath the skin which causes the changes in appearance of the skin. Cellulite is much more common in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin.

The best way to reduce the amount of cellulite is to decrease excess body fat, eat fewer calories and exercise more.

Changing Your Diet

A combination of proper eating habits, aerobic exercises and strength training are the best things you can do to fight against cellulite. Opposite from that, if you live a sedentary lifestyle and you continue eating fatty foods, the cellulite will get bigger and bigger.

A well balanced diet can help women reduce cellulite. Improper diet and lack of physical activity can lead to accumulation of fluid, toxins and waste products in the body that make cellulite formations.

TIPS TO BETTER YOUR FUTURE PHYSIQUE:

A balanced diet contains the right proportions of protein, carbohydrates, fats, vitamins, and minerals.

The diet should contain a high amount of fiber, lean proteins and complex carbohydrates.

Intake of trans and saturated fats must be minimal.

The food must be rich in omega fatty acids and essential fatty acids.

Avoid junk foods and fast foods, which contain bad cholesterol.

Add fresh fruits and vegetables to your diet.

Drink plenty of water every day. Avoid the use of caffeinated drinks.

Junk foods, most canned foods, fast foods, food with preservatives, oily foods, sugary foods, and refined foods all provide extra calories, slow down metabolism and increase the chances of getting cellulite.

Fresh fruits and vegetables contain a great amount of fiber and essential minerals that help detoxify the body.

Fresh Fruits And Vegetables Help Detoxify The Body.

Restrict the use of alcohol and sweetened carbonated water because there is nothing nutritious about them. Alcohol and smoking affect metabolism by slowing it down which can result in worsening of the cellulite.

Besides a healthy diet, the most effective and long lasting way of fighting cellulite is by performing cardiovascular exercises like jogging, cycling, running, and performing weight training exercises.

As you exercise, you sweat, which flushes out toxins from your body and reduces cellulite appearance. There are many great exercises and types of equipment that can burn calories and fat beneath the skin. There is an excellent selection of exercises which can target cellulite problem areas.

So are you one of those women who has to hide an area of dimpled, cottage cheesy flesh? If you said yes, then you’re pretty normal. Here is what to do!

Sad but true though, even women of ideal body weight can still have cellulite. Cellulite is alleged to be a special type of “fat gone wrong,” a combination of fat, water, and “toxic wastes” that the body has failed to eliminate.

Important:

The safest and long lasting way to reduce cellulite is by combining a low-fat diet with an appropriate exercise program that tones the underlying muscle. Therefore, an aerobic only exercise program aimed at burning fat is not enough.

Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat. But the way you strength train is even more important. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women.

The routines that I recommend for women with these goals in mind involve a 15-25-repetition concept, which also keeps the heart rate up. I also encourage that when training for shape, not size, that the exercises are performed with no rest between sets, only for a drink of water. This type of training will create more fat-burning muscle while still giving you a longer, leaner and shapely, not bulky body and can also be considered as a two in one system. Resistance training and cardio in one.

First, let’s discuss some of the physical issues that plague many women regarding body shape and body composition. Most women have the same issues. They want to become more firm and leaner, they want delicate feminine cuts, and they want to defeat the battle with the hips, thighs and back of the upper arms. In many cases, women want to not only firm up these problem areas, but they want to reduce the size of these areas.

Although nothing can replace the benefits of aerobic training for the heart, aerobic training does not tone muscle, and muscle tone is the only answer to the battle. Women need to incorporate lightweight training into their fitness routines in order to have the best body that they as an individual can possibly have.

In addition to the visible physical changes that will result from consistent resistance training, there are numerous health benefits that only resistance training can provide for women such as:

Slowing down the aging of the skeleton and increasing bone mass.

Improve the strength and function of tendons and ligaments.

Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.

Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.

There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can not only give you that swimsuit model physique that you want, but it also can provide you with results that can reverse some of the inevitable results of aging.

It will in fact reduce and firm the areas that you battle with that won’t go away, no many how many aerobic classes you take.

The Bottom Line

The amount of fat in the body is determined by the individual’s eating and exercise habits, but the distribution of fat in the body is determined by heredity. In most cases reduction of a particular part can be accomplished only as part of an overall weight-reduction program.

Remember that you are never too old to begin. No matter if you are in your 20’s or your 80’s, if done properly and safely, resistance training can change your life by making you stronger, and firmer in a very feminine way.

Loving toning phase!!

Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming

Calories: 595kcal

Calories Fat: 31%

Fitness and Fat burn improving

Duration: 1hour 33minutes

Afternoon Cardio: Running

Run: 7.93km (45min)

Calories: 561kcal

Calories Fat: 20%

Maximal performance improving

Duration: 1hour

Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba

Calories: 573kcal

Calories Fat: 30%

Fitness and Fat burn improving

Duration: 1hour 27 minutes

Afternoon Training: Zumba

Calories: 567kcal

Calories Fat: 17%

Maximal performance improving

Duration: 1hour 2minutes

So how is your week so far? Mine is going rather slow.

So I started swimming some lengths at the gym and I must say I’m really enjoying the change of scenery ;-)…Have you tried to incorporate something into your program that you are not familiar with or not use to doing? I’m doing weights in the mornings and then I do cardio in the evenings/late afternoon. I don’t have time in the mornings to include 30-40 minutes of cardio. I did cardio last night for 47 min and then it was time for a nice steam bath session (cooled down the body first this is important) and then it was time for a swim. Changing your program or incorporating something different makes things interesting and avoid you getting bored with your training program.

Tonight is Zumba time and I can’t wait. Zumba is my old time favorite and I just love the intensity of it. I am passionate about dancing and music and this is the perfect way to combine that with fitness. Have you tried a Zumba class before? I must also say that the instructor plays a major role in the success of the class. Mary-Ann is the Zumba instructor at our Virgin Active and I must give her a high 5. Zumba just won’t be the same without her. She is passionate about it and you can see it in her rhythm and personality!

If you haven’t already joined the Zumba revolution do it 🙂 – This is an excellent calorie burner when it comes to exercise and will improve your overall performance/endurance.

Diet wise it’s going great, clean eating is part of my life by now. I do increase some portion sizes at times. I bough a new flavour of USN 100% Whey Protein and I can’t wait to try it out!

100% WHEY PROTEIN
WHEY PROTEIN ISOLATE & CONCENTRATE FORMULA

PRODUCT OVERVIEW

High Biological Value (BV)
Rapidly digested
Instantly availably amino acid delivery
Low calorie
Low carbohydrate

USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.

Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.

USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.

Now with revolutionary Amino Rx technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.

WHEN

  • As a dietary supplement. Upon waking
  • Post exercise
  • Anytime snack during the day.

BENEFITS

  • Muscle retention and spares lean muscle mass
  • Assists in weight management
  • Assists in immune support
  • Suitable for diabetics

More about Emotional Wellness – Steam Baths

WHAT IS A STEAM BATH?
Not unlike a sauna in that it induces sweating, but with entirely different atmospheric conditions, the steam bath not only relaxes you and renews your energy, but also promotes your health and beauty as well. It is operating most effectively at temperatures of between 43C(110F) and 46C(116F) and a relative humidity above 100%. In a steam bath, steam (or to be more scientifically correct, MIST) should be permanently present. This requires an efficient steam generator, a precise control system and a steam-tight cabin to prevent steam escaping and damaging the fabric of the surrounding room.

SCIENTIFIC RESEARCH
Between 1983 and 1986, at the University of Munich’s Institute of Medical Balneology and Climatology a comprehensive series of comparative tests were conducted to determine the effects of the sauna, steam bath and whirlpool bath on the human body in view of a considerable uncertainty which had previously surrounded the steam bath. Steam baths should not be recommended or prescribed to clients with known cardiac pathology. Steam baths are recommended wherever generalized moist heat applications are indicated.

Physical agents act directly with a physical effect; that is, radiant energy becomes heat when absorbed by living cells. Physical agents may in addition indirectly influence the AUTONOMIC AND ENDOCRINE SYSTEMS as well as the ELECTROLYTE balance. The BIOLOGIC RESPONSE to the “push” of physical stimulation of the VEGETATIVE HORMONAL SYSTEM is an adaptive reaction to stress, which involves the adrenal cortex and increases blood steroids. In fact, the interrelationship between adrenal and blood steroids may be an important factor in the hit-and-miss success of this form of hydrotherapy. If so, the intensity (or dose) of physical stimulation will determine the “stress” of this hydrotherapy program.

TEMPERATURE IS CRITICAL

Physiologic Effects
The body tries to increase its heat loss through all possible avenues-especially the skin and lungs. If the environmental temperature exceeds that of the body, the only way to lose heat is through sweating. The body cannot maintain a constant temperature when the environmental temperature is a s high as that reached in a steam bath or sauna, and so the body temperature begins to rise. As the cutaneous circulation increases, heat is accepted more readily by the body from the environment. A reduced skin circulation would reduce the rise of body temperature, but this is not possible. The rise in body temperature depends mainly on (a) the temperature and humidity content of the steam bath, (b) the sweating capability of the bather, and (c) the bathing time. Body temperatures have been found to range from 37.6C (99.6F) to 40C (104F). Thus, the physiologic changes that occur during the bath are due in part to the rise in body temperature and in part to the influence of the reflexes of the hormonal and nervous systems, which attempt to increase the heat loss.

The research results revealed that, given the correct choice of temperature and duration, a steam bath produces the same thermal effect on the body as a sauna and is equally beneficial. This is due to the fact that the saturated level of humidity in a steam bath is markedly counter-balanced by lower temperatures than in a sauna. The enjoyment and benefits that the steam bath affords thus depend critically on the correct temperature being set and maintained. In a steam bath, the optimum temperature lies within a narrow 43-46C(110-116F) range. These temperatures are not only experienced as the most pleasant, they are also the most beneficial. If the maximum temperature is exceeded by as little as 2-3C, the atmosphere is felt to be too hot. Proper steam bath control systems prevent such a temperature rise and maintain the optimum conditions with the utmost reliability, regulating the temperature, the supply and density of the steam, the intake of fresh air and the extraction of spent air entirely automatically.

EFFECTS OF A STEAM BATH
A steam bath is health giving as well as enjoyable. As a supportive activity, a steam bath is especially recommended to alleviate the conditions listed below by virtue of its high steam content and the general benefits of moist heat. The list was confirmed by the research carried out at the Institute of Medical Balneology and Climatology at the University of Munich: Bronchial asthma, bronchitis, catarrh of the upper respiratory tract, coughs, hoarseness, expectoration (particularly with the assistance of essential oils) non-acute rheumatic complaints and restricted or painful movements of the joints.

In addition, again as a supportive measure the steam bath is beneficial for persons suffering from: Sleeping disorders, particularly through over excitability, poor skin circulation, dry, chapped skin, muscular tension, muscular weakness in the subcutaneous blood vessels, and sensitivity to sudden changes of temperature.

A great advantage of the steam bath lies in its highly beneficial effect on the skin, a feature particularly appreciated by women. The moist heat stimulates the subcutaneous blood flow and cleanses the skin intensively, opening the pores, removing dead skin and impurities and leaving the skin feeling soft, clean and silky smooth.

THE CORRECT WAY TO TAKE A STEAM BATH
The method that has proved successful for the sauna applies to the steam bath, too:

  • Shower before the first session-time the stay in the steam bath in accordance with your personal sensitivity-do not exceed 15-20minutes
  • Cool off with cool fresh air and cool water without shocking the system and avoid shivering
  • Take a warm foot bath if you have cold feet
  • Do not take more than 2-3 sessions in the steam bath. In the case of combined facilities like sauna and steam bath, which provide for different types of bath, you may also switch from one type to another. What is essential though is that you cool off thoroughly after each session. Never start a fresh session if your body is warm (or worse still, hot) and never change from one type of bath to another until you have cooled down properly. To do so could overtax your circulation. Unless the body has cooled down properly after a steam bath, even a swim in a heated pool could be physically harmful as it can be after a sauna. Enjoyed correctly, a steam bath will help to overcome the stresses of everyday life, to relax and recover and to gain new strength and improve general physical and mental well being. And what’s more, a steam bath can also be fun. STEAM AHEAD…

2-3 November 2011 – Day 77- Day 78

Hi all how is your week so far? My week is great and I have to say I’m going through emotions like never before…

Good ones though and occasionally the mixed emotions. I get ALLOT of queries about the last 11 weeks of my transformation, and there is so many things to write about but then I will go on forever.

There is one thing that I want to share about this journey so far and that is the following:

There is NO quick fix in undergoing such a body transformation and no pill / supplement will give you overnight results, and it is so important to know that SUPPLEMENTation is exactly what it says. It is a supplement to a healthy diet! Not a replacement of food whatsoever. I am definitely a walking testimony that changes CAN take place in your physique or lifestyle but that it will require hard work and much dedication. I believe in my heart that anyone can do it, but you will have to make the decision within yourself that you will persevere! Set a goal and be motivated. For motivation is what will get you started…You must have the will to succeed. I really did put in ALLOT of effort, hard work, intense training and clean eating over the 11 weeks and that is what gives the results.

I had measurements this morning and it was disappointing to see that there is almost no change! See measurements page / progress gallery if you would like to see the results. I did send my measurements through to Gareth at USN and he said it is definitely wrong? I don’t know anymore. He said I must go for a second measurement.

I started with my dehydration cycle today and I have never done this before 🙂 always a first time! I cannot believe that today marks Week 11 of this challenge of mine – Time goes by so fast… It feels like only a few days ago that I woke up crying feeling “ugly”, fat, tired and bloated.

I’m so relieved that those days are finally over, and I will never ever look back. I will love my body as a temple of God and will look after myself like I am suppose to. I will respect my body by knowing what I put into it. NO I am not saying I will never have a treat or a take away or whatsoever I’m just saying that I will be more aware of what I eat or drink and definitely more specific on my portions!

Yesterday was a great training day. I did legs in the morning and some Zumba in the afternoon. I LOVE ZUMBA and believe it is the best high intensity workout/cardio for me. Because of the fact that I so enjoy what I do is what helps to burn those calories even more. So after all, this is a fun exercise with benefits of some good cardio. Have you tried a Zumba class at your gym? The girl giving Zumba at my gym is so passionate about it and you can really see the hard work/effort she puts in by her preparation for each class. You can see when someone is passionate about what they do.

Training 2 November

Training Morning: Legs

Gym: 6:12 am
Calories: 327 kcal
Calculated fat: 31%
Duration: 56 min
Average heart: 135 Maximum: 174
Fitness and fat burn improving

Training Afternoon: Some Calves and Zumba
Gym: 16:59
Calories: 634 kcal
Calculated fat: 21%
Duration: 1hour and 33 min
Average heart: 145 Maximum: 181
Maximal performance improving


Training 3 November – I did Back & Biceps

Gym: 5:19 am
Calories: 527 kcal
Calculated fat: 34%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 166
Fat burn and fitness improving

Saturday-Monday 22-24 October: Day 66-68

22-24 October 2011 (Day 66 – Day 68)

Happy Monday all my wonderful blog followers whom I don’t even know who is reading my blog ;-)…But again thank you for visiting my blog and for those who comment! They really help a lot and always come on the perfect time!

This is only the beginning of my journey and this blog will go on after this 12 week challenge is completed.

So let’s start at the beginning: How was your weekend? I had a wonderful weekend apart from some disappointments. So let me get the confessions of from my chest ;-). On Saturday we had a wedding and how difficult was this to plan or eat beforehand for the wedding started at 16:00?? My weekend started with an awesome gym session Saturday morning before we were on the road to Pretoria…Everything went great until the evening when it was time to have dinner. I had a small piece of fillet, with salad, mushrooms (think canned) and then….a pumpkin fritter with little bit of caramel sauce! Yes I know I know…Only one but this is not where it ended! Then came dessert, oh my, oh my only seeing the desert table was like being in heaven lol. See the pic. I just had to capture it even though you can’t really see what it smelled or looked like in real life! I had 2 marshmallows, a handful of sweetie heart sweets, two Mari biscuits and some unsalted biscuits, a mouse mallow (only half of it then I threw it out of the car window) and then two ginger heart biscuits! I recon it could have been much worse hey? This was hectic and I felt HORRIBLE/TERRIBLE after all I had. I condemned myself to a point where I felt very guilty. UNTIL I realized NO WAYS this is not healthy thinking patterns and what is done is done…I had to make a mind shift and realize that by meditating on the past or things that went wrong will only pull you down. So it is behind me and hey this was my first real cheat in almost 10 weeks.

This slideshow requires JavaScript.

This is a new week and now it is time to keep my eyes focused on the end result. I already feel like a new person after almost 10 weeks and hey isn’t this what it was all about in the first place. I started this challenge to feel better about myself and comfortable in my clothes etc. We tend to be way too hard on ourselves. Are you the same?? If you put less pressure on yourself things will tend to go more naturally!

I took leave for this coming Friday for the model photo shoot that I have told you about…I am excited and nervous at the same time. Have no clue what to wear but I am excited about my hair, makeup and nail appointment. Wonder what I am going to do with my hair. Any suggestions? I must say I like Jamie’s hairstyle it’s just a schlep in the gym for I don’t have the time to dolly up for gym.

Well again I hope you have a blessed week filled with lots of energy and smiles.

Saturday Training Morning: Cardio
Gym: 6:07 am
Calories: 392 kcal
Calculated fat: 22%
Duration: 1 hour 6 min
Average heart: 150 Maximum: 179
Maximal performance and fitness improving

I spend some time on the treadmill and jogged my 4.5km or so! I am not a jogger but hey with my Phedra cut slim pack I seem to be a natural lol!

I decided to join my sister in the gym for the last 3 weeks of the challenge to assist each other with the verbal motivation 😉 but I must honestly say I hate doing weight training in the afternoon. The gym is PACKED and there is no equipment available when needed. This makes it extremely difficult during this Phase where super setting plays a big role! There is no time to wait for some equipment. But hey if we can help each other why not. For now I do my cardio hour session in the morning and my weight training session in the afternoon? I am very use to training twice a day for this is how I have trained the entire year, but have to say I will definitely take it slower after the  challenge and only train my 5 / 6 days a week!!!

Thursday is measurement day and I am little skeptical on what the results will say…My weight is definitely on a point where I don’t even lose one gram! Don’t know why. Think I am on 48.4kg now and no clue what the fat percentage will be on Thursday. Don’t think it dropped too much though.

Monday 24 October 2011

Monday Training Morning:
Gym: 5:45 am
Calories: 283 kcal
Calculated fat: 35%
Duration: 1 hour 14 min
Average heart: 128 Maximum: 169
Fat burn and fitness improving

Monday Training Afternoon:
Gym: 16:27
Calories: 407 kcal
Calculated fat: 30%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 180
Fitness and maximum performance improving

During Gym:

Phedra Cut Sachet

Breakfast:
Half cup cooked oats with 6 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein

Mid morning Snack:
1 Serving  100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra XTs

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber

Late afternoon:
1 Serving  100% Whey Protein

30 Minutes before dinner:
3 Phedra Cut Stimulant Free

Dinner:
8 pieces smoked salmon Fashion Sandwiches without mayo and added salmon. This was not filling and I’m actually still hungry! L

After Dinner – 2 CLA 1000′s

Before bed – Pure Protein Shake

Thursday 20 October: Day 64

During Gym:

Phedra Cut Sachet

Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein

Mid morning Snack:
1 Serving  100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber

Late afternoon:
Green Apple

Dinner:
Mixed Veggies – Steam it
180gram Fish Steam It – Sea Harvest

After Dinner – 2 CLA 1000′s

Training: Morning Session:  Cardio (30 min treadmill, Stepper where you use arms (don’t know the name) some rowing and bicycle.
Gym: 5:53 am
Calories: 398 kcal
Calculated fat: 24%
Duration: 1 hour 8 min
Average heart: 148 Maximum: 175
Maximal performance and fitness improving

Training: Afternoon Session:  Legs (What a killer)
Gym: 16:20 pm
Calories: 405 kcal
Calculated fat: 26%
Duration: 1 hour 20 min
Average heart: 141 Maximum: 185
Maximal performance improving

Legs - Cutting/Toning Phase

Hi almal ek is jammer as ek bietjie stil was die laaste paar dae, maar hier is ek weer ;-). Ek sien die interaction op die blog word nie meer nie en sou graag bietjie meer advies wil he van julle af van hoe ons meer soos ‘n community kan word waar ons idees en gedagtes en ervaringe kan deel? Die challenge sover vir my is LIFE CHANGING! Mense ek was al moeg, opgewonde, sad, happy, challenged en alles in een die laaste paar weke.

Kyk myself leer ken in die proses is defnitief op die lysie! Ek is oppad na week 10 toe wat volgende Donderdag sal wees en die tyd raak min. By tye voel dit of die tyd vlieg en by ander tye voel dit of dit stilstaan…

Ek het besluit om die post in Afrikaans te tik, sommer net omdat ek wil ;-). Dan het ek ook my oefen program aan gepas en het besluit om nie die laaste week van my Phase 2 te doen nie maar dadelik in te gaan op Phase 3 wat beteken cutting/toning tye wat nou voorle.

Vandag was die eerste dag van bene en ek is GEDAAN. Nee wag dit is ‘n understatement. Die intensiteit van die Phase is redelik hoog en defnitief in die rigting van baie fat burn en endurance so tussen in. Die reps is aangepas na meestal 15 toe asook met ander vlakke as die van die gewone program. Meestal supersets of working sets met ‘n aktiewe rus soos bv. Springtou tussen in. Dit was rof maar lekker.

Diet gewys gaan dit baie goed en het nog nie regtig een cheat gehad nie. Dalk die 6 chippies nou die dag maar that is about it! Die is al absoluut vir my ‘n leefstyl en weet nie of ek ooit weer anders sal kan leef nie. Dalk die feit dat dit sulke harde werk verg elke dag.

More het ek ‘n Golfdag waar ek bietjie gaan bemarking doen vir ons groep: Willows Garden Hotel | Elgro Hotel |Elgro River Lodge. Sal more oggend moet seker maak oor my kosblik wat ek pak want dit gaan beteken mooi pak…Dan gaan ons die naweek bietjie Pretoria toe waar ons dan ‘n troue aan het die Saterdag. Julle ek het besef hoeveel motiveering dit verg by sulke geleenthede. Ek het in die week (Dinsdag aand) die Luiperd Rugby Jaareindfunksie gehad en kon natuurlik niks eet nie. Het myself darem voor die tyd bederf met Sushi maar dit was net nie dieselfde nie! Het wel bietjie slaai ingeskep en moet maar se dat die mense jou maar vreemd aankyk aan tafel as jy nie eet nie! Boonop het ons maatskappy nog die catering ook gedoen so wonder wat die mense gedink het ;-). Maar nou ja so kom mens ook op ‘n plek waar wat ander dink nie noodwendig meer saak maak nie…

Dan as dit kom by die supplementasie: Ek het bietjie adjustments gemaak bv GEEN Creatine meer nie (gelukkig net so 3 keer gedrink) en dan ook geen Diet Fuel vir in between meals nie maar net 100% Whey Protein. Dan het ek nou begin om my Phedra Cut Ultra Xt te vermeerder na 3 kapsules i.p.v 2. Ek moet eerlik se al die pille en dinge is vir my nog moeilik om deel te maak van my leefstyl. Ek is glad nie lief vir medikasie/pille nie so dit bly nogal vir my moeilik om te grasp dat soveel wel gesond en noodsaaklik is? Wat dink jy?

Wel ek is gedaan en gaan nou nag se aan almal en ek hoop dat jou Vrydag more amazing sal begin en dat jy ‘n clean eating naweek sal he.

Groete tot volgende post,

Los gerus ‘n comment by hierdie post!

15-17 October 2011 (Day 59- Day 61)

Breakfast:
Half cup cooked oats with cinnamon and 6 raw Almonds
2 CLA 1000′s

Before gym: Pure Creatine

Training Morning: Shoulders and Cardio (Zumba)
Gym: 8:00 am
Calories: 722 kcal
Calculated fat: 23%
Duration: 1 hour 50 min
Average heart: 141 Maximum: 189
Maximal performance improving

During gym: Phedra Cut Slim Pack

Mid morning Snack: 10:30
1 Serving whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
8 pieces Sushi

Late afternoon:
2 Phedra cut ultra xt’s
4 Sushi pieces
Half Pure protein bar

Dinner:
110 gram mince
Green Salad
Mixed Veggies (Stir Fry)
1 Small glass coke zero
After Dinner – 2 CLA 1000′s

This is so beautiful

Saturday:

So how was your day/weekend? I had a wonderful day and spent some time with friends. My morning started off with an awesome gym session and ended with a shopping spree for my upcoming photo shoot on Friday the 28th of October. Remember I told you about the model photo shoot that I have won well time flies and I can’t believe it is almost the day. Hopefully my leave will be approved for I already booked my nail and hair appointment lol!

I am really looking forward to the experience of the shoot and that is the reason why I actually entered for the competition, not the fact that it is a model shoot (for that I am definitely not), but rather to be part of the experience and learning more about studio photography, lighting techniques, equipment etc. Photography is overall my passion and hobby just wish I get to spend more time doing it!

So I went shopping for some outfits today and wow, this was the first time in months/years that I did not curse the person in the mirror. I know it sounds harsh but that is really what we do when we feel so fat and without any confidence…I won’t say I am 100% confident, for I still have HARD work ahead towards the way I want to look. That still requires some hard work. I honestly don’t think I’m going to reach my ultimate goal/ look at the end of the challenge but rather after the challenge. I am busy with a 12 week training program and I will only be in phase 3 week 2 at the end of the USN challenge…And phase 3 in my training program is the actual cutting/toning phase! But we will just have to see. One thing I know is that I will work hard this last 4 weeks. Need to be stricter on some diet requirements cutting out on some things and giving more of an effort on the abs etc…

Sunday:

So Saturday evening came and believe it or not at 22:00 I was so sick that words can’t describe it. I got food poisoning from the mince I had earlier the evening! I have not felt that nauseous and sick in a VERY LONG TIME. I was sick throughout the night and felt terrible throughout the day. I slept most of the time and was so tired/exhausted and dehydrated and did not have energy for anything! I did not stick to my diet for the only thing I had for the entire day was one dry toasted rye bread and yes believe it or not one ice cream. Don’t ask me the name or the nutritional values for that was the only one without any information on it ;-). But an ice cream is what I wanted and that is what I had. Then after that it was back to sleep! I almost lost 2kg from being so sick. Don’t know if I will pick it up once the water is back I don’t know have never experience this before! But I can tell you one thing it was TERRIBLE!

Oh my word I just saw that I said dairy of the day and not DIARY, oh my terrible error hiehie sorry for that! Ok ok I am 100% pure Afrikaans and mistakes like that can slip in my apologies!

Monday:

So it is a new week with new challenges and new motivation is needed. We are in crunch time now and must stay motivated!

Good luck and I trust you will have a wonderful week.

30 Minutes before breakfast: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
6 raw Almonds
2 CLA 1000′s

Mid morning Snack:
1 Serving Diet Fuel

30 minutes before lunch:
2x Phedra Ultra XT

Lunch:
Toasted rye bread with cucumber and some tuna

2x CLA 1000’S after lunch

Late afternoon:
2 Phedra cut ultra xt’s
1 Serving Diet Fuel

Training Afternoon: Legs
Gym: 16:35 pm
Calories: 386 kcal
Calculated fat: 32%
Duration: 1 hour 30 min
Average heart: 133 Maximum: 167
Fat burn improving

1 Small green apple

Dinner:
180 gram steamed sea harvest fish
half a avocado
1 Cup Mixed Veggies
1 Small glass coke zero

After Dinner – 2 CLA 1000′s

Journal day 56: 12 October 2011

Hi everyone, how was your day today? I had an emotionally downer today. I don’t know if you experience this at times but I am going through an emotional rollercoaster at times.

I must honestly confess that things get tough at times and it is so crucial to be in control of your mind! The mind is so so powerful and we must honestly take hold of our thinking patterns and to keep our eyes and “mind” focused on our end goal…

I do feel that I can snap at times and then on other days I feel like a million dollar ready to take on the world 😉

Have you experienced mixed emotions like this? Well I had a talk with my sister who is also doing the challenge and she is four days or so behind me and I said to her that we must really be there for each other and to support one another wherever we can. Do you have someone that is supportive?

Then the discouraging ones out there, and believe me you get LOTS of them. Those making the comments like, “soek jy nie ‘n stukkie brood” (sarcastically as if I don’t eat), or do you ever eat and so the list of comments goes on! Well let me tell you today, turn the negativity and use it to your advantage to rather motivate you to strive towards becoming the best you… For people to make comments that is out of place or to try to break you down then there must be some sort of jealousy towards you becoming the best you could be! These are most likely the ones that will come back later asking you for some advice. This challenge for me is really not all about me but reaching others by helping them with advice wherever I can, supporting those that struggle reaching their goals etc. Remember to NEVER compare ourselves to others or others’ goals. Remember I maybe don’t have 15/20 kg to lose but for my length 1.52m I had to set my realistic goal on what is healthy. No I won’t lose 2kg per week or lots of fat % but I will reach what is healthy for me. It is important to reach the level of confidence that is “healthy” for you as women/men. Whether it is losing those extra kilograms or fat after your pregnancy, or those kilograms you picked up along the road towards becoming women and no longer teen etc.

Yes I was discouraged today and we must be honest and true to our emotions and what we experience. I can tell you every day is so amazing but that won’t be true. It is tough at times to focus on 100% clean eating and healthy living but then there will be times that will be tough! Give it your best shot everyday and I promise you it will be good enough.

I realized today 101% that this challenge for me is all about a lifestyle change, not a quick fix and then back to normal before we know it. I did email ….. today for some more advice diet wise and I must honestly say after being discouraged 😉 I took the help/advice and then decided what will work for me… This must be a LIFESTYLE CHALLENGE/CHANGE keep it in mind. Things must work for you. I’m not saying you must go and have that occasional cheats I’m saying you must make decisions on where you going to cut down more or where some more attention is needed.

Some questions or answers you may thought about, I sure did:

You can include the Protein Fuel 25 as a replacement (that readymade drink I told you about, really amazing taste) to Diet Fuel for a mid-morning/ mid-afternoon snack.

1)      Is lean mince allowed during the challenge- I don’t eat this regularly maybe once in two weeks but feel so guilty afterwards? I prepare it in water and don’t add any oil? Yes – you can have mince 1-2 times weekly.

Select low-fat, very lean sources. Olive oil is a good medium to cook in.

2)      Is spices like steak and barbeque Robinson spice / salt and vinegar spice allowed?

No mixes spices because they contain too much sodium. Herbs and single spices are fine.

3)      Is sugar free peanut butter occasionally allowed?

Make sure your peanut butter is the low-fat, sugar free options.

4)      How do you feel about 1 glass coke zero a day?

You can get away with it, but only water from week 10.

5)      Is ……….. Caramel Syrup that is sugar free, aspartame free, fat free and contains 18 calories per 10ml serving allowed? I would like to sometimes rather have this on my rye bread for lunch than tuna? Not beneficial to your diet in anyway. Try to avoid it!

6)      When is the closing date for the 2011 USN 12 Week Challenge?

The official finishing date is the 31st May, and then there will be 12 weeks to allow those people to complete the Challenge. Top 10’s will be notified in August 2012.

I for example have my small glass coke zero every night with my dinner; will I give it up – NO – WHY? Because this make things sustainable for me and not bored by my 3litres of water each day…Do I use some spices over my food – Yes I do – will I compromise on everything –NO – WHY? Because I use it in moderation and in such a way that my steamed food always look and taste good while being a much healthier option than my previous lifestyle.

What am I trying to say? It is important to change your mindset towards a changed lifestyle. This is not a 12 week quick fix. You have worked so HARD it just won’t be worth it to give up after 12 weeks because you could not keep up. You can do it, I believe in each one who is in this challenge with me. We must support each other and respect our bodies! If you are really tired and you have aching pains etc – take the time to recover even though it is a few more hours. Do not over train expecting to get those quick fix results for I can promise you today you will only burn yourself out ending being depressed and tired all the time.

I had a Zumba cardio class tonight at the gym and this was just what I needed. This is what I enjoy doing so it’s important to work it into my gym program! When I walked out of the class I felt energized, positive and ready for my next session 😉 why, because I enjoyed what I did! It is fun and what I enjoy most. Do you love Pilates/Spinning/Swimming or some form of high intensity cardio/exercise? Then make sure you work it into your program.

Tomorrow will be the end of week 8 and Friday will be the first day of week 9. There is only four crucial weeks lets for me to get drastic results…I would love to become a USN ambassador, and I’m working so hard to achieve that goal!

So at the end of each two weeks comes measurement day. Decided no more stressing, I will reach a time where I won’t drop as much fat/weight and that is perfectly normal. Now it is time to focus on my workout and my diet and what I put in.

I made our holiday reservation today and I am so excited like you won’t believe. The last vacation I had was more than a year ago in Mauritius but only for 6 nights. Can’t wait; time to look for that perfect bikini. It’s been YEARS since I last walked with confidence in a bikini.

I entered a competition for a model photo shoot a while back, think the week before I started the challenge, and guess what? I was announced as a winner for the price! Believe it or not this is not my thing @ all but I am still so excited for the experience. It is 28 October and I have decided to make an appointment for the hairs, nails etc and hopefully I can take the day of. When last did you do something for yourself? Take some time out. Even if it is a long bubble bath!

Please do ask me anything should you have a quesion/advice.

Some legs and Zumba
Gym: 17:02 pm
Calories: 767 kcal
Calculated fat: 20%
Duration: 1 hour 28 min
Average heart: 155 Maximum: 189
Maximal performance improving

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:
1 Scoop 100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra SF

Lunch:
1 Slice Rye bread with some tuna/fat free cottage cheese very lightly as if it is butter and green salad

Late afternoon:
Half a Avocado

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
160 fish, veggies and green salad

After Dinner – 2 CLA 1000′s

Journal day 48-50: 4-6 October 2011

Hi all my loyal blog followers, I’m so sorry for neglecting my blog the last two days but as mentioned in my previous posts I’m hectically busy with the Aardklop Art festival.

My hours are hectic and when I get back home after gym I’m really just to tired.

Gym is awesome and Phase 2 of my program is really on another level. The intensity is much higher.

How is your training going? This week we dont have any cardio (Zumba) classes at the gym and this is frustrating. I love my Zumba workout…Next week everything will be back to normal and I cannot wait! For those of you that asked me about the program when it comes to the cardio side I did incorporate cardio from the beginning of Phase 1. The reason so is because I have been training for a while so it’s not as if I started for the first time…It would have been better to skip cardio for the first 4 weeks like suggested by Jamie Eason to really make sure you gain lean muscle, but I only found this “wonder” gym program when I was 2 weeks in my USN challenge so I decided to carry on with the cardio. This training program really works we just have to stick to it. I am not in the cutting/toning phase so even though it may feel as if the results are slow, endure and don’t give up. Phase two that I am in now is focused on building muscle and I can’t wait for Phase 3.

The supersets is something to get used to but I like it, for I am not someone that can stand around for a full minute to rest although short recovery before the next set is crucial so make sure you rest in between!

It is so important to keep the balance between the cardio and the weight training and this is still a learning curve for me…They say medium intensity cardio facilitates fat burning, while minimizing the risk of losing any hard-earned muscle. So hopefully I’m doing it right.

I drink 100% Whey protein for my mid morning snack where I used to drink Diet Fuel.

100% Whey Protein Overview:

USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.

Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.

USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.

Now with revolutionary Amino Rx technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.

BENEFITS

  • Muscle retention and spares lean muscle mass
  • Assists in weight management
  • Assists in immune support
  • Suitable for diabetics

Tuesday and Wednesday was my stimulant free days. Things are normally a bit tougher on those days for I easily feel tired and hungry. I definitely prefer the stimulant free days in the week and not over weekends though. Weekends are tougher in general for all so I just make sure I stay busy and in routine with all my supplements.

In the gym..

Tuesday 4 October 2011 – Chest and Abs
Gym: 5:36 am
Calories: 167  kcal
Calculated fat: 48%
Duration: 51 min
Average heart: 110  Maximum: 143
Fat burn improving

Tuesday 4 October 2011 – Abs
Gym: 16:15 pm
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour and 7 min
Average heart: 109 Maximum heart rate: 149
Fat burn improving

Wednesday 5 October 2011 – Legs
Gym: 8:30 am
Calories: 320 kcal
Calculated fat: 43%
Duration: 1 hour and 32 min
Average heart: 111 Maximum heart rate: 160
Fat burn and fitness improving

Thursday 6 October 2011 – Arms/Abs
Gym: 5:17 am
Calories: 418 kcal
Calculated fat: 37%
Duration: 1 hour and 21 min
Average heart: 127 Maximum heart rate: 171
Fat burn improving

Thursday 6 October 2011 – Cardio/Abs
Gym: 16:00 pm
Calories: 472 kcal
Calculated fat: 25%
Duration: 1 hour and 4 min
Average heart: 149 Maximum heart rate: 173
Maximum performance and fitness improving

Sorry for posting all at ones hope you can figure it out. Again I would like to thank you all for following my blog, the messages and support. It is really amazing to have support even online 😉 I do appreciate your feedback! Tomorrow is Friday can’t believe it.

Oh before I forget, are you going to the Look and Feel Good Expo?

I wanted to meet Gareth there from USN for he is the one person that I am actually communicating to from USN, but unfortunately he won’t be at the expo on Sunday. So is it worth going? Think I will be like a little zombie on Sunday after this hectic week but will see. I really do think this is an awesome expo!

Journal day 47: 3 October 2011

Hectic hectic hectic day but what a beautiful new day it was…

My day started with a awesome gym session. I took it to another level as from today. As I said in my post yesterday I am entering Phase 2 of my 3 Phase gym program. Some super sets and cardio after the weight training will be included.

Hope your day started of focused and motivated for the week that is ahead. As I said my week is a hectic one ahead with Aardklop Festival that is held in Potchefstroom. This will require much motivation and endurance for this is challenging time for food preparation/gym etc for 15 hour shift per day is no jokes. But no excuses and I will make sure I hold myself accountable for a good week. I have to say I must get to the grocery store for there is nothing left in my fridge, was just too busy to do my monthly shopping but now I dont have a choice for I think there is one hake left in my fridge ;-).

Monday 3 October 2011 – Back and Cardio 
Gym: 5:41 am
Calories: 525  kcal
Calculated fat: 28%
Duration: 1 hour 21min
Average heart: 140  Maximum: 178
Fitness and maximum performance improving

5 min stepper for warm up

15 minute jog on the treadmill
10 minute on the fly walker
3 minute skipping rope – This is a great way to get the heart rate going

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:

1 Scoop 100% Whey Protein

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
Small skinless chicken and a small potato

Late afternoon:
1 Green apple

Phedra cut slim pack – Berry Flavour

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
100 gram Beef stir fry (mixed veggies and mushroom)

After Dinner – 2 CLA 1000’s

Pure Protein before bed (Still have to make this)

I did not reach my trophy on my Polar (watch) star program but at least I got one star hehe.  This is the advice given. Will have to work harder this week!

Advice:
Reach up for more stars by training closer to the given targets!
Feedback:
Nice work! One star is better than no star. You did very well by training nearly as much as requested.

You must have a wonderful week and I would like to thank everyone that is active on this blog, for all the comments, emails and for the support…

Let me know how far are you in the challenge? Make the decision today by living a healthier life.

YOU CAN DO IT!

Journal day 39+40: 25-26 September 2011

Hi everyone I trust you had a wonderful weekend? My weekend was great and yesterday was my 1 year wedding anniversary. Can’t believe it is already a year…

Food wise it was clean eating and the same old same old over the weekend. ;-).

I did not train on Saturday and Sunday and I think this was a good thing! Always good to recover and have rest time!

Today was a awesome session in the gym and this is what I did:

I must honestly tell you that I love this training program – This is the first program that I really do feel is for a lady ;-). It is so crucial to be confident in what you are doing. I wish I have found this wonderful program earlier. Thursday is measurement day so I just have to wait and see what the results look like. I was rather excited yesterday when I tried on some of my clothes that I have not worn for a very long time ago! This was an amazing feeling I must tell you that. All the hard work, endurance is so worth it.

Morning Session: Legs

Gym: 5:43 am
Calories: 441 kcal
Calculated fat: 31%
Duration: 1 hour 13 min
Average heart: 136 Maximum: 180
Fitness improving

I did 3 sets of 10 Bench Dips, as well as 5 min bicycle for warm up and some skipping in between sets! This is a wonderful way to get that heart rate going 🙂

Monday Legs

Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Pure Protein Shake
Green Apple

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread, half tin tuna

Late afternoon:
1 Serving Diet Fuel

1 Sachet Phedra Cut Slim Pack

Evening Session: Cardio | Abs

Gym: 16:57 pm
Calories: 261 kcal
Calculated fat: 33%
Duration: 46 min
Average heart: 133 Maximum: 174
Fitness and fat burn improving

Dinner:
Oven grilled skinless chicken 100gram and 1 cup mixed veggies…
Cucumber wheels

mmmm tonight I am craving everything that I should not crave…

Journal day 36: 22 September 2011

Wow what a awesome workout. I can definitely feel the difference in the exercises that I am doing. Also decided to take my eyes of the calories while weight training.  I just give it my all and know that I am working hard during my sessions. So if I must walk out with only 100 kcal burned at least I know I gave it my all every time.

Remember discount at Dis-Chem

Don’t forget the special that Dis-Chem stores offer. So stock up on Friday 🙂

I did Back and Biceps this morning and added 3 sets Bench dips of 10 reps. My cardio for today is Zumba again at 16:15. My favourite cardio workout ever! I will then try to do some Abs at home tonight.

I have to confess I am thinking of Sushi 24/7 lol…This little Chinese restaurant is on my way home so it is so tempting every time I drive past there. Just have to stay strong and set my mind on something else. Can’t have Sushi every night come on…I never even liked sushi before, now it’s a different story…

Morning Session: Back and Biceps

Gym: 6:00 am
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour
Average heart: 112 Maximum: 152
Fat burn improving

Back and Biceps

Evening Session: Zumba

Gym: 16:24 pm
Calories: 676 kcal
Calculated fat: 13 %
Duration: 1 hour
Average heart: 174  Maximum: 195 (a little high)
Maximal performance improving

In the kitchen: ;-)

Wake up: 1 Phedra-Cut Slim Pack Sachet mixed with 500ml water.

Weight-Loss Phedra-Cut Slim Packs

If you ever wondered about the slim packs this is the response I got from USN:

My question:

Hi USN can I take Phedra CUT ULTRA XT’S with my slim packs. To how many Phedra Cut XT capsules is one sachet equivalent to? I just love the slim pack as a gym drink, must I rather use another drink? Entering week 6 of the 12 week challenge and going strong…www.lifestylechallenges.wordpress.com. Thanx Claudine

USN SA – Ultimate Sports Nutrition Hi Claudine, one sachet of the Slim Pack is equal to one serving (3 pills) of the Phedra-Cut Ultra XT. The Slim Packs can be interchangeable with the Phedra-Cut Ultra XT during the day, and other benefits include assisting with hydration and improving you satiety level. Good luck with the second half of your challenge! Regards, USN

Breakfast:
Half cup cooked oats

2 CLA 1000’s Capsules

Mid morning Snack:
1 and a half scoops Pure Protein Shake

30 minutes before lunch:
2 Phedra Cut Ultra XT’s

Lunch:
Rye bread, half table spoon mayo (lite) and half tin tuna and cucumber

30 minutes before Dinner:
2 Phedra Cut SF

Dinner:
Steamed 100 gram fish with 1 packet mixed veggies. Yum, loving this steamed microwave fish. This is really delicious and is ready in a few minutes.

Simply Steam Fish - Sea Harvest

This is so convenient and takes a few minutes…Here is the Nutritional Values.

Nutritional Information:

Average   Values Per 100g
Energy 290kJ
Protein 14.2g
Carbohydrate 1.0g
Of   which total sugars 0.0g
Total   fat 0.9g
Of which mono unsaturated fatty acids 0.19g
Of which poly unsaturated fatty acids 0.18g
Of which saturated fatty acids 0.49g
Of which trans fatty acids 0.0g
Cholesterol 33.7mg
Dietary   fibre 1.8g
Sodium 356mg

Journal day 35: 21 September 2011

Hey everybody, I did legs again this morning and some Zumba tonight for my Cardio. You may think there is a repetition of some exercises in one week.

This is because I am doing a 12 week Jamie Eason program, but because I only started with it on week 4 of my 12 Week Challenge I am trying to work it in so that I can get on track with the program and to finish at week 12 the same time as my challenge ends.

The reps dropped to 10 reps per set as from today…

I am now in Phase 1 (Building Muscle) week 2 of Jamie Eason’s LiveFit Trainer

Started with Walker for 10 minutes

In-between sets I did:

Ball Crunches: 3 Sets of 12 reps
Dips: 3 Sets of 12 reps
Reverse Crunches: 3 Sets of 12 reps

Legs

Morning Session: Legs

Gym: 5:47 am
Calories: 308 kcal
Calculated fat: 40%
Duration: 1 hour 10 min
Average heart: 121 Maximum: 158
Fat burn improving

Evening Session: Zumba

Gym: 17:30 pm
Calories: 526 kcal
Calculated fat: 17 %
Duration: 1 hour
Average heart: 161 Maximum: 185
Max performance improving

In the kitchen: 😉

Wake up: 2 Phedra cut SF

Breakfast:
Half cup cooked oats
5 Almonds
1 and a half scoops Pure Protein Shake

2 CLA Green Tea Capsules

Mid morning Snack:
Green Apple
Diet Fuel Bar (Remember to limit this to one every 3 days) I never have this!

30 minutes before lunch:
3 Phedra Cut SF

Lunch:
40 gram fish
Medium baked potato
1 cup Broccoli

Lunch

After lunch: 2 CLA Green Tea

Dinner:
100gram steamed fish with mixed veggies and cucumber

After Dinner:
2 CLA Green Tea

Enjoy your evening all can’t wait to be back on the Ultra XT’s tomorrow, can’t wait to try out my Phedra Cut Slim packs. I got the berry flavour!

Top tips on cellulite management

Cellulite occurs in up to 95% of the female population. Cellulite does not occur as a result of being overweight – although weight can contribute to the problem – and many thin people also have cellulite. There is not a lot of forthcoming information or research on the negative effects of a low pH level, especially when it comes to one’s appearance and health status. An optimal pH level in the human body is 7.4, and an average is around 6.3 and many people are a lot lower. Many women are unaware that a body that is more acidic may actually help to cause cellulite amongst other health problems.

Adopting a more alkaline diet and ridding yourself of acidic foods may help reduce the appearance of cellulite. Here is a closing thought – one glass of a carbonated beverage has a pH of 2.5. You would have to drink 30 or more glasses of water with a pH of 10 to neutralise the effects of this! Raising and maintaining an optimal pH level could help you get rid of cellulite.

Top tips on cellulite management:
1. Any effective cellulite reduction programme includes cardiovascular exercise. Cardiovascular exercise is best performed early in the morning on an empty stomach at a moderate to high intensity. The benefits of a cardiovascular/ resistance combination based training plan have been proven to be most effective at long-term weight management and sculpting.

2. Cellulite is fat. It is stubborn because it gets caught between bands of connective tissue. In order to reduce fat, you need to alter your diet. A well-developed diet can only benefit your health.

3. Another important exercise element for cellulite reduction is strength and conditioning movements (resistance). Resistance training can include free-weights, machine and body movements to increase muscle tone and target cellulite prone areas. The compounded benefits of resistance training include an improved tone and definition, improved muscle function and co-ordination, and increased metabolic and thermogenic function as well as an improved bone mineral density, which can ward-off osteoporosis later in life.

4. You need to be aware that you have a goal to reach. Look at the bigger picture, but understand that there are many short-term goals to achieve first. Make sure that you are following the diet, training plan and using the right supplementation along your journey to a cellulite-free physique. Do an Internet search for a role model, and keep this picture on some ‘high-traffic’ areas in your home and office so that you are constantly reminded of what you want to achieve. This way, you will remain motivated.

Exercises that help reduce the creation and appearance of cellulite:

Squats:
1. Start with your legs a little wider than shoulder width apart. Keep your gaze forward, lift your shoulders up, back and around and stick your chest out. Your abdominal muscles should be gently contracted into your straight spine.
2. Bend your knees and lower your body, as if sitting down in a chair on a slow count of four. Do not allow your knees to extend past your toes. Keep your weight on your heels and stick your backside out.
3. Return to the starting position on a slow count of four. (Variation: When you return to the starting position, slowly lift one leg straight and behind you. Lower the leg back down and when your foot hits the floor, immediately begin your squat again and repeat with the other leg.)

Lunges:
1. Take a large step back so that your feet are staggered. Plant your front foot and lift your back heel so that your weight is pressed into the ball of the back foot.
2. On a slow count of 4, gently let both knees bend, being careful not to let your front knee go past your toes.
3. On a slow count of 4, rise back up to the starting position and contract the muscles in your backside and hamstrings.

Tip: Keep your torso straight, perpendicular to the floor. Don’t pitch forward as you lunge.

Isometric Exercises:
Isometric exercise means that the muscle contracts but doesn’t go through a range of motion. Here’s how you can do an anti-cellulite isometric exercise.While standing, contract the areas of your body that have cellulite, namely your backside hips and thighs. You should have your pelvis shifted slightly forward with your abdominals tightened in towards your lower back. Hold in this position for 30 seconds while breathing through your nose. Next, shift your pelvis back, sticking your backside out and contract all of the above muscles and hold for 30 seconds while breathing through your nose.

Finally, bring your legs shoulders width apart and lower your body as if you’re about to sit down. Stay in this position and contract your muscles for 30 seconds while breathing through your nose.

Plank-Raise Toner: Lie down flat on the floor with your arms by your sides. Put your feet up on a chair. Lift your whole body up from below your shoulders. This means that your head neck and shoulders will be on the floor and the rest of your body will be in a diagonal line (plank.) Try to have your lower body take your weight without putting too much strain on your arms.

Next, slowly lift one leg up slowly for a count of 10 seconds and lower slowly for a count of 10 seconds. Now switch legs and do the same. Keep your abdominals contracted while you do this.

Resourse: USN South Africa

Different intensities in cardio explained

What do you guys like to do for your medium intensity cardio?

There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has its own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers.

1. Low Intensity, Long Duration Cardio

This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training.

2. Medium Intensity, Medium Duration Cardio

This involves aerobic work done at around 70% of max HR. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is the next step up from the low intensity work. This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.

3. High Intensity, Short Duration Cardio

This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.

5. Anaerobic Interval Training

This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.

Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.

6. Fartlek Training

Translated from Swedish, this means speed play.

Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again. It is a good way to work through the entire intensity spectrum as well as to prevent boredom.

7. Circuit Training

Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc.

Use a fairly light weight that you can lift without going to failure for a preset period of time. You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times. You can mix in treadmill work, skipping, cycling, etc. to add variety. It is a reasonably good way to do aerobic work and weight training work at the same time.

It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.

8. Tabata Method

This is a very intense type of interval training that involves short, VERY high intensity work periods with very short rest periods. An example of this would be sprinting (about 90 to 95% of all-out) for 15 seconds then resting for 5 seconds then doing it again.

The Tabata Method can be done with any type of cardio activity and can also be done with weight training as well.

Journal day 28: 14 September 2011

And it is Wednesday, one day closer to measurement day…I am excited and nervous at the same time. Don’t know why if I know I am almost 100% cheat free so far.

Today was legs in the gym and this is what I did:

Wake up: 2 x Phedra Cut Stimulant Free

Gym Morning Session: Legs/Calves

Gym: 5:49 am

Calories: 191 kcal

Calculated fat: 47%

Duration: 68min

Average heart: 111 Maximum: 153

Fat burn improving

Started with my 10 minutes on the air walker

Legs

Hip Abductor:

Set 1: 15 x 30kg | Set 2: 15 x 37.5kg

Hip Adductors:

Set 1: 15 x 30kg | Set 2: 15 x 37.5kg

Seated Leg Press:

Set 1: 12 x 37.5kg | Set 2: 12 x 37.5kg | Set 3: 12 x 37.5kg

Legs went ok this morning I just can’t get my heartbeat up when doing this…I am in Zone 1 most of the time. Even though this is better for fat burn it is frustrating to me. It feels as if I am walking out of the gym and didn’t do much…

Breakfast Meal 1:

Half a cup whole-wheat Pronutro

After breakfast:

2 x CLA Green Tea Capsules

1 Scoop Pure Protein

Mid-morning meal 2

1 Scoop Diet Fuel + 1 Green Apple

30 min before lunch:

2 Phedra Cut Stimulant Free

Lunch meal 3:

Rye bread, half tin tuna and half table spoon lite mayo and cucumber

After lunch:

2x CLA Green Tea

16:30 – 2 Phedra Cut Stimulant Free

Was not in the mood for a shake rather had an apple before gym!

Gym Evening Session: 20min stepper/60 Zumba Cardio

Gym: 16:52 pm

Calories: 637 kcal

Calculated fat: 19%

Duration: 80min

Average heart: 157 Maximum: 190

Maximal performance improving

Then it was some Cardio time, my favourite:

Dinner:
100 gram Fish
Mixed veggies: Green Beans, Carrots, Brocolli
1 Small Avo
1 Glass coke zero

After Dinner 2 x CLA Green Tea Capsules

%d bloggers like this: