Archive for the ‘Weight Loss’ Category:

10 ways to boost calorie burn at the gym

Trick up your workout with these simple techniques to burn more fat at the gym.      1. Aim for 3-7 repsTo boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps.   2. Combine loadsWhile lifting heavy and slow optimises afterburn, there’s something to be said for lighter weights. While they won’t buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn
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Do I need to be skinny to look toned?

Want to achieve that ‘shredded’ look? It usually requires an increase in muscle mass and a descrease in body fat. Increased muscle mass (i.e. size, width and volume of your muscle fibres) will help your muscles become more visible beneath body fat; however, significant mass is not always necessary for improved tone. According to exercise scientist Johann Ruys, “Muscle mass increase is generally associated with an increase in tone, but an increase in tone is not necessarily associated with a major increase in size.” How to achieve that ‘shredded’ look To achieve the ‘shredded’ look of a figure model, increased muscle
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How to stay slim in your 30s, 40s and 50s

Can you beat age-related weight gain? We asked the experts for their diet and exercise tips for women in their 30s, 40s and 50s.  What is the ‘middle age spread’? The term ‘middle-age spread’ has been etched into ageing lore, yet unflattering connotations ignore the naturalness of physiological change. Expecting to weigh the same at 30 as 18 is folly according to clinical psychologist Louise Adams from Treat Yourself Well. “Our body weight at age 18 is for many of us the lightest we have ever been,” says Adams. “We may not have stopped growing at that point and may
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Matcha powder: a secret weight loss weapon

Matcha powder helps boost metabolism and the body’s ability to burn fat. So how can we incorporate it into our diets? What is it?  Powdered green tea. Unlike many ingredients with weight loss claims, green tea won’t overstimulate the adrenal glands. How to use it:  Try green tea as a smoothie base or drink it on it’s own. Nutritionist Dr Joanna McMillan says, “Green tea increases general health and improves body weight by increasing the metabolism and the body’s ability to burn fat,” she says. In a study reported on in the American Journal of Clinical Nutrition, green tea extract was found
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4 reasons you're not shedding those last few kilos

  Struggling to lose those last few kilos? Here are some common weight loss saboteurs that might be getting in your way. 1. Liquid energy Less filling and easy to over-consume. Smoothies and juices may seem like healthy options, but can be packed with sugar and kilojoules. Cut back on sweetened beverages. Think carefully about long-term alcohol habits and drink less.   2. Portion size Eat slowly and use smaller plates. 3. Mindless eating We live in a culture of plenty, and food is easily available. Keep snacks out of sight to avoid temptation and overeating.   4. Inadequate protein
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Eat like a warrior

  Keep your energy levels up throughout the day with Sheena-Lauren ‘s Warrior Recipes.   Chocolate protein and coconut porridge BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren recommends fasted morning workouts, but if you can’t fathom powering through without something to nibble, bite off a bit of brekkie and save the rest for recovery.) “The oats provide a great sustained release of energy to power you through the morning. They are a great source of fibre to help curb mid-morning munchies,” Sheena-Lauren says. What you’ll need
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Top fat loss tips

  From recovery sessions to food intolerances, trainer and IsoWhey sports ambassador Alexa Towersey shares her top five tips for fat loss.   1. Complete a lifestyle diary This includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.   2. Schedule at least two recovery sessions per week I liken your body to a bank balance.  Every training session is a withdrawal; every recovery session is
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How to lose the last two kilos

    They say the last two kilograms are the hardest to lose, but we’ve found a loophole. STEP 1.   Calculate your baseline Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest). To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):  BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm)
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How to fast-track fat loss

  Want to know the key to fat loss? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.   To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics. Cardio is not ‘hardio’ With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body. “My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a
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How to stop yourself from overeating

  Wondering why you constantly overeat? Here are three factors that may be contributing to over-indulging.    It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons.  The stick: Macro shortfall The human body’s drive for protein is so powerful that it will keep consuming food until its protein needs are met according to a University of Sydney study. As protein intake decreases, kilojoule intake increases, researchers reported. The fix: Consume 15 to 20 per cent of daily kilojoules from high-quality,
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