Lean Arms Workout (#8)

Lean Arms Workout (#8)

So here is a great lean arms workout, which will help you tone up without adding too much size/bulk.

How To Complete The Circuit

  1. Complete circuit 1 without any rest between exercises.
  2. When you have finished, rest for 1-2 minutes.
  3. Repeat this 3 times.
  4. Move on to circuit 2 and complete all exercises without any rest.
  5. When you have finished, rest for 1-2 minutes.
  6. Repeat this 3 times.

Circuit 1

  • 30 seconds of straight punches
  • 12 push ups
  • 30 seconds of high punches (45 degrees)
  • 12 tricep dips
  • 30 seconds of triple jabs (15 seconds each arm)
  • 12 renegade row with light dumbbells

Circuit 2

To complete this circuit you will need a resistance band.

  • 12 chest fly with resistance band
  • 12 horizontal woodchop with resistance band (each side)
  • 12 commandos
  • 12 bent over row with resistance band (or light weights)
  • Plank – hold for 30 to 60 seconds
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Favourite 15 Minute Workouts (#7)

Favourite 15 Minute Workouts (#7)

I know sometimes that you can be so busy that you find it difficult to exercise! Or other times you’re just lazy and don’t feel like slogging it out for an hour. So here are my favourite 15 minute workouts that don’t require any equipment or a gym! Perfect for when you’re short on time and can’t make it to the gym, or you just don’t feel like going too hard.

15 minute circuit

Set a timer and repeat this circuit as many times as you can in 15 minutes (without stopping!). GO!

  • 10 burpees
  • 10 mountain climbers (each leg)
  • 10 plank star jumps
  • 10 jump lunges (each leg)
  • 10 push ups
  • 10 metre bear crawl (handstand walk if possible)

 

15 minute cardio workout

  1. Spend the first 4 minutes warming up with a power walk or slow jog
  2. Spend the next 7 minutes alternating between 30 second fast running and 30 seconds jogging
  3. Finish with a 4 minute cool down jog or power walk
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Why You Can’t Out Train A Bad Diet

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No amount of exercise can change your figure or help you maintain a lean body if you eat a consistently unhealthy diet. Trust me, I’ve tried. You can train super hard and get really fit, but if you don’t change your nutrition, your body won’t change. Over the year, lots of people have asked me questions about why you can’t out train a bad diet so I thought I would explain why this is so.

  1. Your Metabolism Slows Down As You Age

When you were in your teens and even early 20’s, you may have been able to get away with eating poorly and doing little exercise and still remaining slim. Unfortunately this doesn’t last for most people. As you age, your metabolism slows down meaning you’ll burn less and less calories each day. Strength training becomes more important as you get older because it will help increase your metabolism, as well as help with many other factors associated with aging!

  1. You’re Not A Professional Athlete

Athletes are about the only type of people who can eat large quantities of high calorie foods and get away with it. This is because they exercise at high intensities for several hours per day. Your HIIT workout, crossfit session or run doesn’t even compare, and you don’t need the same amount of food as they do. For example, a cyclist doing a 100km ride might burn 2,000-3,000 calories. A crossfit session might burn around 500 calories. Exercising a lot does not give you a free pass to eat whatever you want.

  1. You Can’t Train As Hard

If you’re eating the wrong type of foods, it will be harder for you to train at your best. You need to the right amount and right type of foods to be able to exercise at high intensities, and also to change your body.

  1. You Won’t Want To Exercise

I know that when I’m eating poorly, I feel MUCH less motivated to exercise and it kind of spirals from there. When you eat bad, you don’t want to exercise, and when you don’t exercise, you make worse food choices. But when you eat well, you feel good, full of energy and actually want to do your workouts. They go hand in hand.

Signs You’re Overtraining

Signs You’re Overtraining

It might sound unlikely, but it IS possible to train too much. Your body needs time to recover, otherwise you can do some serious damage. Some overtraining can take just a few days to recover from, but severe overtraining can take some months. With super intense workouts such as Crossfit and HIIT becoming more popular, I think it’s really important to know when you are overtraining and really listen to your body.

  1. You Feel Sluggish All Day

Intense training will fatigue your central nervous system. Overtraining can leave you will feel really sluggish with a lack of energy, which doesn’t seem to go away.

  1. Your Results Plateau

Overtraining can actually cause you to lose muscle and gain fat due to issues with your hormones. Your body will produce less testosterone and more cortisol. This causes your body to store fat.

  1. Extreme Soreness

Doing intense workouts will result in DOMS (delayed onset muscle fatigue), and this type of soreness is normal – it means you did a great workout! But intense and long lasting soreness probably means you’ve done too much.

  1. You Get Sick

Getting sick can be caused by a whole range of things, but if you’ve been generally healthy and find yourself still getting sick, it could be due to overtraining.

  1. Trouble Sleeping

When I exercise hard, I sleep awesome. But overtraining can cause you to have problems sleeping due to issues with your nervous system and hormones. If you’re having problems falling asleep, or are waking up a lot during the night, this could be due to overtraining.

No one will know if you’re overtraining except for you, so make sure you listen to your body. If you need a break, take it! It will be good for your body, I promise

Workout #6

Workout #6

This is a great body weight circuit that will burn lots of calories and leave you feeling amazing! It’s also great because you can do it when you don’t have access to a gym or any equipment. I like to do these sorts of circuits when I’m travelling.

  • 20 jump lunges (10 each leg)
  • 20 straight punches (20 each arm)
  • 15 burpees
  • 15 tricep dips
  • 10 step ups (10 each leg)
  • 10 push ups
  • 5 jump squats
  • 5 commandos (each side)
  • 1 minute rest
  • 1 min plank
  • 20 crunches
  • 20 sit to stand ups
  • 20 leg raise with reverse crunch
  • 1 minute side plank (each side)
  • 10 slow bicycles, 10 fast bicycles
  •  2 minutes rest. Repeat 3 times.
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WHY DO PEOPLE USUALLY REGAIN WEIGHT AFTER THEY HAVE LOST IT?

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Most people who lose weight regain some or all (if not more) of it back. Why does this happen? Why doesn’t the weight stay off for good?

Don’t Go For The Quick Fix

Most people who diet go for the quick fix, rather than thinking of it as a long-term thing. Eventually you’ll go back to your old ways and will re-gain weight, go on a drastic weight loss diet and lose weight, gain it back, and keep going through this yo-yo dieting cycle. When trying to lose weight, don’t be super strict on yourself or starve yourself. I know this can be hard, but it will backfire in the long run. If you deprive yourself, you will eventually give in. It’s not sustainable.

Change Your Lifestyle

The main thing to remember is HOW you lose the weight. If you do it by unhealthy means such as juice detoxes, fasts, crazy diets, etc, you’ll more than likely gain the weight back. You need to change your lifestyle so that it is healthy and more importantly, something that you are able to maintain forever.

You don’t want to slip back into old habits of eating badly and not doing any exercise. So if you know that you’re never going to live without chocolate – don’t! Just eat it in moderation. And if you know that you hate running and will dread working out if you need to run, don’t! Do another form of exercise instead. It needs to be a lifestyle that YOU can maintain, and this is different for everyone.

Don’t Expect Results Overnight

A lot of people will get disheartened if they don’t see results immediately and will then give up. Remember that it is going to take TIME. If it took you 6 months to gain the weight, it’s probably going to take you twice as long to lose it all. Remember, it is long term. Don’t expect to drop all of that weight in a matter of weeks. There’s nothing healthy about that.

Start Straight Away

As soon as you feel yourself slipping back to old habits, or can feel your clothes getting tighter, take action! It is much easier to lose a few kilos than it is to lose 10 kilos. Don’t let a little weight gain turn into a huge relapse. Make the change, before you make it harder for yourself.

Accept That It Will Be Hard Work

Yes it will be hard (especially at the start) and you may go backwards at times. It is going to take healthy eating, portion control, exercise, self control/discipline and CONSISTENCY. Accept that there is no magic pill or detox or quick fix, and that it is going to require a lifestyle change.

Workout #5

Workout #5

10 minute ARMAP (as many rounds as you can in 10 minutes, no rest)

  • Squat jump squat lunge combo x 8
  • Tricep dips x 10
  • Bench hops x 30 (15 each side)
  • Push ups x 10
  • Burpees x 10
  • Bear crawl x 6m

Followed this up with another (less intense, but still hard) circuit:

  • Kettlebell swings with 24kg kettlebell
  • Barbell push press with 20kg bar
  • Bicycle crunches
  • Weighted hip thrusts with 16kg dumbbell
  • Renegade row with 8kg dumbbells
  • Butterfly crunches

Complete each exercise for 40 seconds and then rest for 20 seconds. Once you have completed the circuit, rest for 1-2 minutes. Repeat x 2.