Live Well
Seven Tips for a Leaner You By Nick Robert
Losing some weight is often seen as a huge challenge , but it can de done if you follow these seven simple pointers .
It ’ s normal to put on a little weight and body fat in the winter , and then want to
lose it in the summer , but COVID-19 and the lockdown has made things even harder this year . The last seven months haven ’ t been easy on anyone , especially with limited gym time available to most , or worse , completely closed gym facilities . I know many of you are now looking to shred fat , bring those abs to the surface , or simply feel fit and healthy , and to show off your hard-earned physique .
There are many reasons why we train hard , but when it comes time to lean down , most of us take too many aggressive measures to lose unwanted body fat / weight . The good news is that finding a slimmer , defined physique in the summer , which is easy to maintain and feel comfortable with , is both achievable and sustainable with these seven tips . They are great for overall health reasons , and also to help you with clothing you really like and want to fit into again , or maybe just to feel good about yourself .
1 Focus on heavier compound movements , such as dead-lifts , squats and power exercises to increase heart rate and burn excessive body fat , as well as build lean muscle .
2 Stay away from fad diets that leave you with extreme cravings and severe depletion and fatigue . Carbs are not against you , they aid metabolic capacity and are related to the amount of energy expenditure in your daily routine .
3 If you battle with cravings , use a vitamin called chromium to curb sugar and carb cravings , and start your day with 250ml of ice cold water to increase your metabolism .
4 When hungry , eat more leafy greens that will both keep you full and add nutritional value and fibre to your daily diet .
5 Make clever choices when enjoying cheat meals – instead of high sodium-based pizza , rather make homemade burgers with extra lean mince and baked sweet potato fries .
6 Try utilising carb cycling . On larger muscle group days , such as legs twice weekly , increase your daily carbs to provide sufficient recovery , support and performance . ( If you would like further assistance on how to carb cycle correctly and efficiently , please visit my website or mail me – details below .)
7 Everything in life has its ups and downs , breakthroughs and setbacks . Don ’ t be despondent if there is no immediate progress … be patient and resilient , and create enjoyment in the process . The results will come if you stay motivated and disciplined , and when you mess up , don ’ t focus on it . Pick yourself up and move forward , because you have made the decision to want change , and that is beautiful !
Nick Robert is a Durban-based fitness coach , nutritionist , life coach and wellness writer . He studied sports medicine and dietetics , and is owner and founder of both Rush Nutrition and East Coast Transformations . He believes in building clients both mentally and physically on their journey to self-improvement , and says that fitness is more than just training and nutrition , it evolves a person ’ s emotion and confidence , creating positive growth . You can find out more at https :// ectfit . co . za .
Workout Time
Challenging Full Body Workout
By Logan Coleman
If you ’ re looking for a pretty tough full body circuit , give this one a try . I suggest doing it in a circuit pattern , doing all of these drills in the same sequence and completing the circuit three to four times .
You can watch a video demonstrating the various sets here :
• 12 x Squat knee to opposite elbow on each leg .
• 30 x Alternating back lunge bicep curl .
• 20 x Squat upright rows .
• 15 x Bulgarian lunges on each leg .
• 15 x Bicep curls into side raises .
• 30 x Barbell glute thrusts .
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious and most importantly , fit into one ’ s lifestyle . More about her at www . logancoleman . com .
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