Month: October 2017

Do You Want to Win Rear of the Year

Most of you going to the gym are training because you want to lose a little bit of weight and to tone up, especially those problem areas such as the bum and thighs. However, very few of you will know how to train the legs effectively to lift and tone these areas. Nor will many of you know the environmental and lifestyle factors that can cause fat storage on the hips and thighs.

Training the legs is an art and a science and first I’m going to lift the lid on some of the secrets that the fitness models use to have the perfectly tone thighs and round pert butt. Then I will talk about how to eat to drop fat in the dreaded saddle bag area.

When you are training your legs you need a periodised and progressive plan targeting different muscles of the legs such as the glutes, the quads, the hamstring and the calves. Your first stage of leg training should focus on unilateral exercises to correct any imbalances in tone and shape between the legs. This is perfect if you have one butt cheek that is slightly less pert than the other, or if the cut of the hamstrings isn’t quite right between sides. Start by focussing on one exercise for the quads and one for the hamstrings, like so:

A1. Dumbbell step up on 30cm box, 3 sets of 15-20 reps, tempo 1010, rest 60 seconds.

A2. Seated hamstring curl, 3 sets of 8-10 reps, tempo 40X0, rest 60 seconds.

(The tempo prescription 1010 means to execute the up movement in 1 second with no pause at the top and then the down movement in 1 second with no pause at the bottom. An X in the tempo prescription means you need to execute the movement as fast as possible with good form.)

Next you want to perform an exercise that focuses on developing tone throughout the entire quadriceps, whilst performing an exercise that develops the glutes and hamstring together. You might choose the following exercises:

B1. Dumbbell split squat 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

B2. Romanian dead lift with bar 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

Your final pair of exercises can target the calves and abdominals to help give your legs that slender look when you are in heels and to flatten your tummy. These exercises could include:

C1. Single leg calf raise 3 sets of 12-15 reps, tempo 2010, rest 60 seconds.

C2. Abs crunch 3 sets of 12 reps, tempo 2010, rest 60 seconds.

Hopefully you will now see that training these muscles will help, but there are no specific exercises that are going to burn the fat off the hips and thighs. Most people don’t realise that the deposition of fat in those areas is hormonally mediated. Basically the more oestrogen you have in your body (either in total – or unopposed by other hormones such as progesterone) – the more fat you will store on the lower body. This doesn’t need to be the oestrogen that your ovaries produce (as many menopausal women have saddle bags as well) but the oestrogen that is made in your fat cells and the oestrogen you come in to contact with through your environment.

The best way to lose fat off the bum and thighs is to eat a Palaeolithic style diet. The basic premise of this is so easy it’s insane. Before you eat a food ask yourself – “was this food around 10,000 years ago?” if you answer “yes” then eat it, if you answer “No” don’t eat it! For example was a chicken, nuts, carrots or an apple around 10,000 years ago – yes so eat them. Was a doughnut, snickers, pasta or bread and jam around 10,000 years ago – no so don’t eat them. Eating Paleo means you basically eat protein in the way of meat, fish, seafood or poultry with lots of vegetables and snack on nuts, seeds and fruits.

The liver’s job is to detoxify chemicals that we come into contact with, and it also has to detoxify steroid hormones such as oestrogen. The liver has 3 ways to do this – through methylation, glucuronidation and sulphation. So eat foods that provide you with a host of B vitamins (this is not grains – the best source of B vitamins is animal protein and vegetables), foods that contain sulphur (which is eggs, onions, leeks, garlic) and foods that contain glucuronic acid which is broccoli, apples and grapefruit.

There is another group of foods that are “super foods” for the liver packed full of indoles, sulphur and other nutrients that help oestrogen detoxification – cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale, radishes and chard. Watercress is also particularly good and is packed full on these nutrients.

Another area where women constantly fall down with their diet is that they don’t eat enough protein. Women MUST eat enough protein, especially vegetarians, as liver detoxification is also determined by amino acids not just vitamins, minerals and phytochemicals. Once again meat, fish, seafood and poultry provide amino acids – so doing things like juice fasts as a detox is a bad idea as juice does not contain any protein.

In this short article we’ve covered the main ways to get the toned, sculpted bottom often seen on the catwalk runways of Milan and Paris. As you can see there are no magic pills or secret workouts that bring about these results. Simply focus your workouts on the areas involved namely the bottom, thighs and hips while eating a clean diet of animal protein, fish, vegetables, fruit and nuts. If you’re new to any of this it may take a couple of months before you see substantial changes to your body but keep at it. If you’re doing a lot of these things but just need to tweak one or two key areas then your gorgeous glutes and the Rear of the Year award may be just around the corner.

Steps to a Home Office You’ll Love

Working from home has become more popular these days and let me tell you that it is incredibly awesome. But to enjoy working from home, you need to create a lovely and efficient home office where you will be so comfortable while working and super productive. Here are some steps that will help you to create that awesome home office that you will even love to work in.

1- Get rid of anything you will not use:
If your office is too messy, you need to throw away anything you will not need. Clean your space, go through everything and determine what you want to keep and what you will no longer need to use.

2-Figure out where everything is going to go:
It is important to utilize the space you have in the best way. Before beginning to rearrange everything, just close your eyes and imagine how you want your office to look then start rearranging everything. It is YOUR SPACE so do what you will like most and feel comfortable most.

3-Create zones:
You can create different zones in the space you have. The main desk can be divided into two zones; the computer zone and the non-computer zone.
The computer zone is where you will spend most of your time so keep it clean constantly and free of anything. Keep the wires and cables out of sight so the desk stays organized.
The non-computer zone is where you will do the paper work. It is better to categorize everything and put the similar things together so it is easier and more functional while working.
That is the main desk zone and you can create also:
– The green zone where you can buy some artificial plants or flowers. Bring beauty to the office.
– The storage zone where you can keep extra pens, papers and other office stuff. Keep them in containers, organized in categories and out of sight.

4- Lighting is important:
The natural light is so great. Try to place yourself in a place where you can turn away to enjoy it for a few minutes while working. Still you will need the lamps to give adequate lighting so you can try the table lamps. They will give you adequate lighting and are a very nice addition to your office. It is so classic.

5-Choose attractive furniture:
If you are going to have clients at home or just using this part as a comfortable zone, you will need to choose furniture where you and your clients can discuss business or you can just relax. Again it is YOUR OFFICE so choose whatever you will like and make you most comfortable.

6-Personalize your wall and your office:
adding some family pictures and your accomplishments over you wall and frames on the desk will make you feel great. But after a while you may get bored of them so try to change their places constantly. You may also draw a movie character that you love or write a line or a quote that will reactivate your mind on the wall or on a paper and hang it.

7-Play some music and start working:
If you like music or have a playlist of your favorite songs, get a stereo and play them. They will help you through your day.

Now I guess these steps will help you to create a lovely home office. After Finishing everything and Before starting your work, just look around the office and see if you want other things or you want to get rid of anything or change anything and remember that here you are the boss so do whatever you like.