Fitness, Personal Training, Weight Loss, Workout
Here Nicola Addison gives her quick fitness tips. We can all find 10 minutes each day to improve our fitness.
1. Forget sit ups every day for a flat stomach. Holding a plank for 30 seconds every day will tighten and flatten the stomach.
2. Learn to love weights. The majority of calories are burnt in the muscles (specifically the mitochondria). So, muscles are the furnaces – the more furnaces you have fired up (or the greater the mass of muscle that is active), the more calories you will burn, not only in your workout, but also throughout the day as a boost to your basal metabolic rate.
3. It has been proven that regular weight training can boost your basal metabolic rate by 15%. So incorporate exercises that challenge numerous muscle groups and multiple joints (compound movements) into your workout routine.
4. It is a fact that fat takes up 18% more space than 1 pound of muscle. So, keep it simple – pick just 5 or 6 simple exercises that use all the muscles of the body to perform and repeat them regularly.
5. No one like the hunchback of notre damn. Always work the chest to back on a 2:3 ratio. Always training the back more.
6. Walking tall, lifting the chest and keeping the eyes on the top of the road will instantly remove pounds and make you appear taller and slimmer.
7. Look to move more. To burn 250kcal more each day increase incidental exercise by moving. Walk when on the phone, do the housework. Even fidgeting helps!
8. Eat your breakfast. Break the fast. Skipping breakfast slows down metabolism as your body adjusts to cling on to any nutrients and calories it can find.
9. It is a myth that eating carbohydrates after 4pm makes you fat. Eating excess calories makes you fat! Try and space 4 hours between breakfast and lunch and 6 hours between lunch and your evening meals making protein the base of all meals.
10. Let’s get realistic. Simply doing 10 minutes of activity every day will drastically improve your health. Exercising 3 times a week for a minimum of 20 minutes will see you achieve your fitness goals.
Nicola Addison
Personal Trainer
Eqvvs Training
